Energetic Summertime Eats
Since school is officially out for summer, the time has arrived for kids to get out and play. With all the new activities, fun adventures and hot, humid heat our KC summertime brings, turn to these nutritious nuggets to provide your kiddos with optimal energy for long-lasting summer bliss!
Nut butter and crackers: Opt for some type of nut butter, whether pistachio, almond, peanut, sunflower or soy—and slather some of that creamy goodness onto crackers. Ideal to bring along for an outside picnic or pool-time snack break.
Need to Know: Not only is the nut butter rich in protein, good carbohydrates and healthy fats, it is also a source of B vitamins that turn food into energy. The crackers provide fiber, keeping your kiddo filed up.
Cashews a banana: Does your youngster ever lack energy? Provide him with a handful of nuts and a yellow “nanner.” You’ll soon see him acquire the zip for loads of outside fun! Ideal for a go-to anytime, between-meal snack.
Need to Know: Crunchy cashews are filled with magnesium, a mighty mineral that helps blood vessels and nerve cells relax. Go crazy for bananas because they are chock full of potassium, a mineral that works to facilitate a healthy, happy heart.
Mixed veggies and guacamole: Do your kids turn their noses up at the word “vegetable”? Fear no more! Make veggie eating a pleasurable experience by creating a tasty dip with guacamole. This is a simple dish that you can bring along to any type of gathering.
Need to Know: Whether your choice of veggies includes carrots, bell peppers, cherry tomatoes or celery sticks, you can’t pick wrong, because the great news is they all contain powerful antioxidants that reduce inflammation and enhance optimal cell production. Guacamole is made from creamy avocados that contain a large dose of vitamin E, which aids in healthy-growing, sun-kissed skin.
Fruit and cheese: Pineapple, mango, watermelon, mixed berries—the options are practically limitless. Same applies to cheese: Mozzarella, cheddar, Swiss or classic American are just a few options. Get creative and pair new or favorite combos. Something else to keep in mind is that kids may be more enticed to consume these healthy items when they are presented in an artistic manner. For instance, cut and cube cheese and assemble fruit and cheese kebabs.
Need to Know: Fruit choices will all be packed with vitamin C, a nutrient that pays dividends for a functional immune system. Cheese provides a nice dose of protein kids need to build and maintain bones and muscles.
With all these simple, even portable, nutritious nuggets, KC parents can guarantee their kiddos have the fuel for an all-out energetic, healthy and fun lovin’ summer.
Amy Hundley is a Registered Dietitian Nutritionist, licensed in both Kansas and Missouri and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.
Source: eatright.org