If left to their own devices and the persuasion of marketing, children and teens might subsist on potato chips, snack cakes and much-hyped sugary sodas.
These choices, however, do not give nutrition to bodies in development.
Children and teens need vitamins and minerals from healthy protein, grains, fruits and vegetables.
The perfect snacks for kids are easy to make by the children themselves, fun and tasty, despite being healthy.
Here are 10 options to please most kids afterschool or on the weekends.
1.
Peanut butter.
This high-protein snack is often dismissed as a high-sugar miss; turn it into a hit by buying only the all-natural variety made with simply peanuts and a little sea salt.
Do not opt for brands that add sugar or corn syrup.
Peanut butter can be eaten right out of the jar, but children can make it even healthier by smearing it on apple slices or celery.
The treat can also be smeared over toasted whole wheat bread and topped with sliced bananas to add a grain and potassium boost.
2.
Granola bars Skip the pseudo-healthy granola bars laden with high fructose corn syrup.
Brands such as Kashi use a variety of whole grains and a little brown sugar or honey.
This snack option provides complex carbohydrates that can carry a kid through long homework sessions and then straight to computer games.
3.
Individual cans of tuna, salmon or sardines.
Sometimes it is hard to get children and teens to eat fish.
Eating a personal serving out of a can, however, can be a fun choice.
This brain food can keep your child more alert and focused.
Plus, the salmon and sardines both have the much coveted omega -3 fatty acids.
4.
Homemade trail mix Make it a project for your family to create homemade trail mix.
Often, it is healthier than bought varieties that can have added sugar, salt and preservatives.
It is surprisingly easy.
Just add a range of nuts, such as walnuts, almonds and pecans.
Then mix in raisins and unsweetened dried coconut flakes.
Add a few chunks of granola cereal or add toasted wheat germ instead.
5.
Sunflower and Pumpkin seeds.
Get these in shell only.
Children love packing their jaws with the seeds, then isolating one and trying to separate the seed from the shell with their tongue.
Both boys and girls can tangle with these seeds for hours.
Just make sure there's a trashcan nearby so children won't spit seeds in your potted plants! For even more fun, get a real pumpkin, cook the flesh and roast your own pumpkin seeds with a little olive oil on a baking sheet in the oven.
Do not add salt.
6.
Popcorn.
Air pop it.
Microwave and prepared popcorn often have too many unhealthy additives.
Here is where it gets fun: use dried seasonings to add flavor.
Black pepper, garlic powder, cinnamon and chili powder are often kid favorites.
Put the popcorn in a paper bag, add the seasoning, close the bag and then shake.
If children do not like seasonings, sprinkle a little grated parmesan cheese on top.
They may not even miss the butter.
7.
Applesauce.
Eat it plain or add a dash of clove or cinnamon.
Make sure you buy the unsweetened variety.
8.
Bake an apple.
This is a great snack when you child might be craving something a little sweet and similar to an apple pie.
Bake a sweet apple in the oven at 400 degrees for roughly 25 minutes.
The kitchen will smell as if you are making a pie.
Cut the apple open and top with cinnamon and a bit of toasted oatmeal or wheat germ.
Delicious! 9.
Baked sweet potato You might be surprised at how easy and satisfying this snack can be.
After an hour in the oven, the dark orange treat tastes sweet and gives your child lots of vitamin A and vitamin C.
10.
Yogurt.
Yes, it has sugar, but it also has protein and live enzymes.
Choose the Greek variety and you will get less sugar and more protein.
If your child does not like the flavored yogurt, get plain yogurt and encourage children to add their own chopped fruit.
Always buy all-natural yogurt.
Stay away from the kinds that try to be dessert, such as those Boston crème pie or cheesecake flavors.
These use artificial flavorings and often have highly processed forms of sugar.
Stocking your kitchen and pantry with these snack options regularly can steer kids away from more fattening and processed temptations.