Growing bodies and brains need balanced nutrition, and that means snacks filled with lean protein, healthy fats, fiber, and vitamin and mineral filled veggies and fruits. So it’s time to toss any snacks in your cupboards that are overly processed (with refined carbs and empty sugars). Instead, turn these healthy ingredients into balanced snacks that will keep the kids energized and healthy:

1. Healthier PB&J
I know that kids love peanut butter and jelly, but you have to admit, it’s not the healthiest snack. Particularly if you’re smearing a store-bought peanut butter filled with sugar and a store bought jam. Instead, smear an all-natural, no-sugar added nut butter (i.e., almond, cashew, or peanut butter) over a whole wheat tortilla. Then use sliced strawberries for a perfect and fresh snack that still tastes great…without all that added sugar. 

2. Raisins
Raisins are not only portable (they come in those nifty little boxes) for eating on the go, they’re also loaded with potassium, fiber, and multiple vitamins. If you’re kids are picky, try inventing fun ways to incorporate raisins into their snacks by using them to make faces with apple and banana wedges.

3. Oat bars
Oats are not only extremely satisfying for snacking between meals, they’re also a super comforting and warming food. So use them as a healthy alternative to refined white flour and let the kids eat up the whole grain and fibrous goodness of oats by whipping up a batch of oat and trail mix bars, complete with applesauce, nuts, raisins, cranberries, dried apricots, and shredded coconut. 

4. Fruit smoothies
Fruit smoothies are a great breakfast, snack, and a great meal substitute when you’re on the go to sports games and all the other hobbies kids have between school and social time. Plus, smoothies are a great way to sneak in extra fruits, veggies, and healthy fats the kids might not necessarily eat whole. Try blending a mix of calcium filled milk or yogurt; fresh berries loaded with vitamins, potassium, and fiber; and a lean protein found in almond butter or chia seeds. 

5. Black bean salsa and chips
The kids will love a zesty hummus dip or tany black bean salsa with baked tortilla chips waiting for them after school. For the salsa add some extra nutrients in corn, avocado, mango, and tomatoes. You can even bake up some homemade whole wheat tortilla chips or pita for dipping.