Snacks With Omega-3s That Taste Good For Kids

Omega-3s should be an important part of your child's diet. Not only are foods with omega-3s beneficial for the health of your child's heart, but they also may lower triglycerides, prevent hardening of the arteries and help lower blood pressure. These are becoming concerns for young children, as the rate of obesity among this population continues to rise. Adding snacks that contain omega-3s is one way you can protect your child's health now, as well as into the future.

Walnuts

Nuts are one of the best plant food sources of omega-3s, and walnuts have the highest concentration of any of the nuts. Walnuts are also a good source of protein and fiber, which makes them a nutritious snack for your child. You can offer your child a handful of plain walnuts or add them to other foods she enjoys. Crushed walnuts will add omega-3s to a carton of yogurt or bowl of dry cereal. Add walnuts to trail mix as another way to encourage your child to eat them.

Tuna on Toast

Fish is a notable source of omega-3s, and tuna is a type of fish that many children already enjoy. Choose albacore tuna canned in water to help keep your child's intake of saturated fat low. Combine the can of tuna with nonfat plain yogurt or reduced-fat mayonnaise. Add a sprinkle of salt and black pepper. Chop 2 tbsp. of fresh dill and stir to combine. Serve on whole-wheat toast, which will increase the fiber content of the snack. Canned salmon can replace the tuna for a different taste and will still supply plenty of omega-3s.

Flaxseed Muffins

Flaxseed is another plant food that supplies a good dose of omega-3s, but it's unlikely your child will enjoy the taste of ground flaxseed on its own. Many foods include flaxseed, including commercially made flax muffins, but you can also just replace a 1/4 cup to a 1/2 cup of flour with ground flaxseed in your normal muffin recipe. Add walnuts as another way to boost the omega-3 content in your child's muffin. Adding dried or frozen fruit to the batter can enhance the taste of the muffin as well.

Black Raspberries

The seeds of the black raspberry contain a good amount of omega-3s. Most children enjoy the taste of fresh fruits, and including black raspberries as a nutritious snack is one way to increase your child's intake of omega-3s. Serve black raspberries plain or add them to other fruits to make a healthful fruit salad. Blend black raspberries into a snack-sized smoothie or serve with a piece of string cheese. Red raspberries, blueberries and kiwis also contain omega-3s.