Healthy snacks for kids this summer

By Janelle Sanchez, registered dietitian at CHOC

Summer is right around the corner, which brings with it, endless pool days, picnics in the park, and surfing. Staying hydrated is an important part of staying safe this summer. Our bodies are 60% water which maintain the function of various systems including your heart, brain and muscles. Sufficient water intake also helps to regulate your body temperate and even help prevent constipation. It is important to pay attention to not only the water you are drinking, but to be mindful of consuming foods that will also contribute to your water intake. What better way to fight off the heat than by cooling down with some refreshing treats?

Summertime also generally includes a lot of relaxation, celebrations and parties- which often translates into more fun foods than healthy foods, leading to an increased risk for weight gain.

Let’s look at some common summertime treats and try swapping those out with some healthier and more hydrating choices.

Instead of a sugary frozen slushie drink, prep some Cucumber Mint Citrus Infused Water:

  1. Fill pitcher up with water. To make a sizzling drink, use unflavored sparking water.
  2. Add 1 lemon sliced, 1 sliced lime (or as desired), 1/2 cup mint leaves, 1/2 cup sliced cucumber, and stir.
  3. Refrigerate overnight, stir and enjoy!

Instead of indulging with an ice cream sandwich, opt for a DIY Fruit and Yogurt Popsicle:  

  1. Blend your favorite fruit  in a food processor or blender on high speed until nearly liquified into a smoothie-like consistency. Try blueberries, raspberries, strawberries or banana.
  2. Pour blended fruit into a large bowl. Add Greek yogurt and lightly mix together. Blend more to get a mixed look, blend less to get a more patterned white and fruit look. For additional sweetness, try adding some agave or honey to the mix.
  3. Pour the thick liquid into popsicle molds. If your popsicle mold has slots for sticks, you can insert them before freezing. If not, freeze for two hours, then insert a wooden popsicle stick in the middle of each mold. Continue to freeze for an additional four to six hours or overnight.
  4. Run popsicle molds under warm water to easily remove.

Recipe adapted from https://sallysbakingaddiction.com/3-ingredient-blueberry-yogurt-swirl-popsicles/

Instead of opting for corn dogs or pizza for a quick meal, try this Avocado Chicken Salad:

  1. Drain and shred canned chicken or tuna in a bowl.
  2. Chop up cilantro, avocado, cucumber, bell peppers, tomato, red onion and add to the protein mix.
  3. Squeeze fresh lemon juice into a bowl, add salt, pepper, and a drizzle of olive oil. Mix together, and pour over salad mixture.
  4. Eat with a spoon and enjoy! Or add inside of a whole wheat pita and enjoy as a wrap!

More ideas for healthy summer snacks for kids:

  • Frozen grapes
  • Frozen bananas dipped in Greek yogurt and chocolate chips or nuts
  • Hydration-loaded fruit and vegetable “fries” including jicama, watermelon and cucumber sticks
  • Chilled spring rolls
  • Cold pasta salad made with zoodles and a light dressing
  • Fruit-filled ice cubes

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