Protein-filled snacks will give your child plenty of energy to jump, run and play. Eating foods high in protein will also ensure that your child continues to build muscle mass as she grows. According to Himanshu Joshi, author of "Healthy Snacks for Kids," snacks should be healthy because they keep your child going between meals. Sugary and fatty snacks will give your child initial energy, but will cause a slump shortly after. A little bit of protein will go a long way toward providing more long-lasting energy.
Hard-Boiled Eggs
A hard-boiled egg is a protein-filled snack that is also easy to prepare, note Amy Wilensky, Peter Ardito and Susan Byrnes, authors of "Knack Healthy Snacks for Kids: Recipes for Nutritious Bites at Home Or On the Go." Place a few eggs in a pot and cover with water. Bring the pot to a boil, cover and allow the eggs to boil for a few minutes. Remove from the heat and leave covered for a few more minutes. Let the eggs cool completely before peeling them. Many children enjoy plain hard-boiled eggs, but you can turn them into deviled eggs as another way to include protein-rich snacks in your child's day.
Hummus
Hummus is a nutrient-dense snack that also includes several grams of protein, reports Anita Bean, author of "Awesome Foods for Active Kids: The ABCs of Eating for Energy and Health." The primary ingredient in hummus is chickpeas, also known as garbanzo beans, which are mixed with garlic, olive oil and tahini, or sesame seed paste. You can make your own hummus in a blender or food processor or purchase it already prepared in a variety of flavors at most grocery stores. Serve your child hummus with cut-up vegetables to increase his vitamin and mineral intake as well. Your child may also enjoy hummus spread inside a whole wheat pita or as a dip for pita chips.
Cheese
String cheese is a popular snack for many children and has the added benefit of providing several grams of protein. String cheese is not the only way your child can enjoy cheese as a healthy snack. Wilensky, Ardito and Byrnes suggest offering your child a grilled cheese sandwich as a healthy and protein-filled snack between meals. Half a sandwich will provide plenty of protein but will not compromise your child's next meal by filling him up too much. Adding a sprinkle of cheese to bread or English muffins and melting it in a toaster oven is another way to serve cheese as a snack. Melted cheese also makes a healthy dip for vegetables.
References
- "Healthy Snacks for Kids"; Himanshu Joshi; 2008
- "Knack Healthy Snacks for Kids: Recipes for Nutritious Bites at Home Or On the Go"; Amy Wilensky, Peter Ardito and Susan Byrnes; 2010
- "Awesome Foods for Active Kids: The ABCs of Eating for Energy and Health"; Anita Bean; 2005
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