Kids nutrition tips and healthy zoo snack ideas by a Dietitian

Summer is in full swing around our busy, bustling household. For us, summer consists of lots of outdoor socializing with family and friends, plenty of camping, lots of time for creativity (aka- darling children, I’m not entertaining you for two months straight so head outside and figure it out) and of course plenty of day trips to the zoo, Calaway park and our local lake.

Buying snacks and meals at these places, especially when you have a lot of mouths to feed adds up. Not to mention, you’re far less likely to make solid nutritional choices.

When it comes to packed lunches and day trips, experience has taught me that showing up with a run of the mill, bagged lunch generally results in heavy campaigning for ‘zoo dogs’ (hot dogs) as they are commonly referred to among my clan. For this reason I try to up my game a bit.

Why are Snacks Important for Kids?

Snacks help manage hunger, provide energy, and add nutrients to support their growing bodies throughout the day. Snacks can be selected to offer a balanced mix of carbohydrates, protein, and fat, which aids in maintaining satiety and energy levels. Some examples include fruits, vegetables, yogurt, nuts, whole grain crackers, and cheese.

Nutritious snacks can also help to improve concentration and cognitive function, aiding in better overall learning outcomes. By introducing healthy snacks early in life helps children to identify which foods make them feel nourished and helps to establish positive lifelong eating habits. If your children are very active, they need even more energy (nutritious snacks) to provide them with the proper fuel to support their activities.

Here are a couple packable healthy kids snacks or picnic items that curb the request for ‘zoo dogs’ during our days out…

Packable Healthy Kids Snack Ideas:

• Peanut butter and banana wraps
• Cream cheese pinwheels
• Beef jerky (homemade or store-bought healthier varieties)
• Dried fruit
• Corn on the cob (cold — kids love it!)
• Hummus and vegetables
• Tzatziki with pita, cucumbers, and grape tomatoes
• Edamame beans (cooked and chilled with a sprinkle of salt)
• Air-popped popcorn
• Seasonal fruit: watermelon, blueberries, peaches, etc.
• Frozen yogurt tubes (thaw into the perfect chilled snack by midday)
• Cheese, ham, and tomato kabobs
• Apple and cheese quesadillas

More Easy, Healthy, Packable Ideas

• Mini whole-grain muffins (banana, blueberry, zucchini)
• Trail mix (whole-grain cereal, seeds, dried fruit, a few chocolate chips)
• Energy bites (oats, nut/seed butter, honey, chia)
• Hard-boiled eggs (peeled for easy grabbing)
• Whole-grain crackers + cheese cubes
• Turkey or chicken roll-ups (wrapped around cucumber or cheese)
• Cottage cheese cups with fruit
• Pitted olives
• Sliced apples with cinnamon (toss with lemon to prevent browning)
• Roasted chickpeas (crunchy and high-protein)
• Veggie sticks + guacamole cups
• Mini pancakes (with nut butter or cream cheese; freeze well)
• 100% fruit leather
• Oat or granola bars (look for lower added sugar)
• Rice cakes with sunflower seed or nut butter
• Leftover quesadilla wedges
• Greek yogurt drink pouches
• Cantaloupe or honeydew cubes
• Snap peas or mini bell peppers

And Finally…

If it’s a special day out, there’s always room for a treat. One of the most valuable lessons we can teach our kids is moderation and balance, what this looks like in everyday life. And if that means enjoying a “zoo dog” once in a while? So be it.