Reduce sugar intake and kick bad habits with these easy healthy food swaps for kids! Most snacks targeted to kids are loaded with sodium and processed sugars making them less that nutritious. These healthy snack swaps are a great way to get started with healthier choices.
As a Certified Nutrition Coach, these healthy snack ideas are ones I use with my own kids as they're easy, healthy, and help prevent energy crashes.
With the everyday rush of mom life, it's easy to resort to packaged, on-the-go foods for your kids.
However, many of these quick solutions contain hidden sugars, preservatives, and unhealthy seed oils that can be detrimental to our health. Learn more about how to scale back sugar (and why).
Quick Perks Of These Swaps
Reduced sugar: These healthy snack swaps are made from whole food ingredients and help reduce sugar.
Fuel: Since they have quality ingredients and a good dose of protein they're a great way to stay fueled and avoid energy crashes.
Immune system: These snack swaps are loaded with healthy fats which is not only great for kiddos brain development but also a good way to improve the immune system.
All the while keeping it practical for busy moms to stay on top of. Meaning, while homemade snacks are a great option there are store-bought snacks for better health as well!
Healthy Swap 1: Yogurt
Eat This: Plain Greek Yogurt
Not That: Flavoured yogurt packs or drinkable yogurt
While we've all heard that Greek yogurt contains extra protein, you may not know why we need that protein. Protein is responsible for almost every function in our bodies. It boosts our immune system, helps build our muscles, develops our cells, and aids in digestion. Learn more about the benefits of a high protein diet.
Unfortunately, we can only hold a limited supply of protein, and thus, it must be replenished daily.
Therefore, when choosing yogurt aim for a Greek option. Different brands have different consistencies though so you may have to try one or two before you find one your kids like!
On top of that, opt for plain.
Flavored yogurts have a ton of added sugar in them (17-30g/serving!) and it's not all good sugar.
It's easy to throw in some berries, pure maple syrup or honey into a bowl of yogurt at home.
By doing this, you'll be giving them a natural energy boost and keeping the sugar content to a minimum.
Hack: If you're dairy-free like I am, know that vegan yogurts contain zero sugar. To make them a healthy option, mix in some collagen powder. That's what I do when I make things like a yogurt parfait.
Healthy Swap 2: Oats
Eat this: homemade oatmeal
Not that: quaker instant oats
Instant oatmeal has been around forever- and with good reason! It's quick, simple and we all know oats are healthy.
However, to make those oats instant they're often stripped of some pretty vital parts and thus their nutrient profile is diminished. Learn more about types of oats and which ones are best for you.
On top of that, most instant oatmeal is prepackaged and comes flavored. This means that your kids will be missing nutrients and loading up on sugar- not a great combo.
Instead, opt for regular oats (or steel cut) and make your own bowls. It might seem like this is a much longer process.
However, cooking regular oats either stovetop or with just boiling water still only takes minimal time (check out this pecan pie oatmeal recipe and you’ll never go back to instant!)
Better yet, use the oats to whip up a delicious batch of peanut butter overnight oats or espresso overnight oats to kick off your morning.
To sweeten your oatmeal, us natural options instead of excessive processed sugar:
- dried or real fruit
- raw honey
- shredded coconut
If you do need to buy some to keep on hand, Nature's Path oatmeal is pretty good. Add some collagen powder to it and it'a wicked protein source.
Healthy Swap 3: Muffins
Eat this: homemade muffins
Not that: grocery store muffins
Muffins are one of my personal favorite snacks for my daughter. They're quick, easy, portable and they freeze well.
But the best part about muffins is that they are so easy to sneak nutrients into!
Store-bought muffins, while convenient, rarely have many health benefits. They're often made with bleached flour, poorly processed oil, and loaded with sugar to adjust the flavor.
While they may do in a pinch, they certainly don't provide many benefits.
Homemade muffins are simple to make and freeze well. So instead of making weekly batches, make them in bulk, toss them in the freezer and take them out when you need them.
Making your own muffins means you can cut back on processed sugar, use anti-inflammatory oils and sneak in hidden nutrients like zucchini, carrots, chia seeds, or almonds.
These Almond Zucchini Muffins, pumpkin protein muffins, and Morning Glory Muffins are the going favorites in my house.
Healthy Swap 4: Cereal
Eat this: healthy granola
Not that: traditional cereal
Kids cereal has to be one of the worst offenders for unhealthy food! Wheat, corn, sugar and oil based, most traditional cereals have absolutely zero nutritional value.
Instead, whip up (or purchase) your own crunchy cinnamon granola or protein granola.
Granola can be used in place of cereal, on top of yogurt or well-balanced smoothies and even by the handful out of the fridge.
Healthy Swap 5: Peanut Butter
Eat this: almond, cashew, or sunflower seed butter (even natural peanut butter!!)
Not that: regular peanut butter
Traditional peanut butter isn't actually made with a lot of peanuts! In fact, corn syrup, sugar and vegetables make up the bulk.
However, peanut butter makes a great option for desserts (like these peanut butter protein cups), toast and on top of a banana. So, make the swap to actual nut butters!
Almond butter, cashew butter, and (for a nut-free alternative) sun butter are loaded with healthy fats!
Make sure to read the ingredients though and get the ones made without any added sugar.
Healthy Swap 6: Juice Boxes
Eat this: chilled tea, fruit water
Not that: juice boxes
Juice boxes are simply packages of sugar. And while they do somewhat hydrate (in the sense that they're liquid) they're truthfully terrible for a growing body (read more about why I won't let my kids have juice boxes).
Instead, you can use chilled loose leaf tea or even fruit-infused water! Not only does this cut the sugar aspect but it's beyond hydrating too!
These reusable juice boxes can help make the transition. We also love using fizzy coconut water for special occasions.
Eat this not that! Don’t forget to pin these healthy food swaps for kids!
Healthy Store-Bought Snack Options
While the transition to more homemade snack options is great, sometimes it's not always practical.
The below brands often have healthier versions of the classics while still providing kids with nutrients.
Boosting your kids nutrient intake may seem like a bit step. But making small swaps for healthier choices makes a big difference.
You'll be cutting down on their overall sugar intake, reducing processed foods and poor fats and in turn boosting their energy. By making these small food swaps your kids will be better fueled to run, grow, play and learn
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