Tania's Blog

4 Quick’n Healthy Munchies for your Munchkins


0001-40294916 I don't know about you but trying to come up with new & exciting (yet healthy) snacks and meals that our girls will actually eat can be a real chore!  Here are 4 tried & tested quick and healthy tidbits to try with your little ones.  

FullSizeRender-41) Frozen Pops!  When temperatures rise we all love something to cool us off and these frozen pops seem decadent but couldn't be easier.  You literally just puree the fruit in a Nutri-bullet or food processor and pour it in a good quality (look for BPA free!) plastic mold.  The girls faves are watermelon, pineapple, and peach!  If you do pineapple or peach you'll want to add about the same amount of water as fruit to the mix or it won't go far and will be really sweet!  I always serve these pops with a side of some kind of raw nut to slow the absorption of the fructose and to keep them satisfied a little longer.  The good news is that if you're pureeing the whole fruit then the kids are getting all of the good fibre from the fruit as well and not just the sugar like in a lot of fruit juices.  Adding a bit of plain Greek yogurt to the puree if your kiddos like it can add protein and up the satiety factor as well. 

FullSizeRender-52) Trail Mix!  Any time that my kiddos get to make their snacks themselves they are so much more inclined to eat them.  I pour out tiny bowls of little bits and get them to put together their own trail mix.  The rules are that they need to choose at least two nuts to go along with the rest.  Some of the add-ins of choice for us are: raisins, dried mango, flaked unsweetened coconut, pistachios (sometimes I shell them but they also like to do this until they find a hard one!), raw walnuts, almonds, cashews, Mary's Gone Crackers Twigs, a few extra dark chocolate chips,  and a low sugar cereal (our rule is that the cereal must contain 5g of sugar or less).  We love a lot of the Nature's Path Cereals around here.



3) Fruit & Veggie Skewers!  Again, anything that my kids get to build always gets way more buy in so letting the girls skewer the fruit and veggies themselves makes them so much more likely to eat them.  Tomatoes, peppers, pineapple, melons, sweet onions, squash, and berries are all great choices.  If you're doing just a fruit skewer then either a plain Greek yogurt or greek yogurt pureed with some berries or other fruit makes a great dip.  For veggies, hummus always makes this a well rounded snack by adding protein and healthy fat.





4) Banilla Yogurt!   This is so yummy that it's not even funny, the girls are lucky if they get any of this mix by the time I'm finished making it!  You simply puree (love my Nutri-bullet!) 1/2 tbsp of real vanilla and a banana and stir it into some plain, greek yogurt.  If your kiddos like greek yogurt a touch sweeter then you can use honey or real maple syrup or stevia to sweeten it up a bit.  Adding unsweetened shredded coconut on top adds a great nutty flavor.  If you use frozen bananas (2-3) and thick Greek yogurt (like Fage) or less of a thinner brand you can make this more like an ice cream texture. 



I hope that you have success with these snacks, they're great for kids of any age 😉


I obtained my Personal Training and Health Coach Certifications from The American Council on Exercise. I also have a nutrition certification through Precision Nutrition, which is a program that seemed tailor made for me as they teach a common sense approach to nutrition that is closely aligned with how I live. Obtaining these certifications along with the development of life coaching skills have allowed me to feel confident in my knowledge and ability to help my clients find their way.

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