7 Nutritious & Delicious Snacks to Help Boost Kids’ Growth


Your kids don’t know it, but snack time offers an opportunity to help them grow. All you have to do is serve nibbles that offer certain growth-boosting nutrients, like protein, calcium, or iron. Here are 7 of our favorite kid-pleasers:

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1. Avocado toast: It’s fast, it’s easy, it’s fun to eat. All you do is mash up some ripe avocado on a slice of your favorite whole-grain bread, toasted. Sprinkle with a bit of lemon juice to keep it from turning that yucky brown, and maybe a bit of salt to boost the flavor. This snack pairs the healthy fat found in the avocado with the protein and filling fiber found in whole grains.

2. Hummus: What kid doesn’t enjoy dipping one food into another? Hummus is made from chickpeas, which provide tons of iron, folate, and protein, all helpful for growing bodies. Serve it with baby carrots—they’re super-easy and offer a nice amount of vitamin A, which helps protect kids’ vision and their immune system.

3. Hard-boiled eggs: They’re portable and packed with muscle-building protein. If you’re feeling fancy, slice them up and serve on whole-grain crackers, sprinkled lightly with salt. If you’re feeling extra-fancy, halve the eggs, scoop out the yolks, and mix with a bit of mustard and mayo, and maybe a smidgen of sweet pickle relish. Spoon the mixture back into the whites: voila, deviled eggs!

4. Tofu-fruit smoothie: Pop some frozen fruit (like bananas and strawberries) into the blender along with 4 ounces of silken tofu, a drizzle of honey, and a generous splash of vanilla Pediasure Grow & Gain. Pour into a tall glass, add a straw, and give your child a snack that offers loads of protein, calcium, and omega-3 fatty acids—all of which help brains and bodies grow. (Add a handful or two of baby spinach for an extra kick of iron.)

5. Edamame: Kids love popping bright green soybeans out of their pods and into their mouths. Like tofu, which is made from soybeans, edamame offers protein, calcium, and omega-3s.

6. Baked sweet potato chips: Like carrots, sweet potatoes boost your child’s supply of vitamin A, and they also provide a substantial amount of vitamin C. In crunchy chip form, most kids can’t resist.

7. Greek yogurt parfait: Greek yogurt is higher in muscle-building protein than the regular variety, and also offers a nice calcium boost. Layer it with antioxidant-packed berries and a sprinkle of granola made with whole-grain oats and nuts, a source of healthy fat. Try this one first thing in the morning, too, and call it a breakfast sundae.

What tasty (and nutritious!) snacks do your kids love?       

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