Creating balanced meals and snacks to help our kids thrive is one of the many important jobs we have as parents. What we feed our children affects how they feel day to day, as well as how they learn and how they will function in the future.
Unfortunately, many parents have been misguided in what they should feed their children and can end up overloading them with sugar-filled foods that negatively impact their mood, ability to focus, and maintain stable energy levels from disrupting their blood sugar.
Blood sugar balance is important for all of us, but it is especially crucial for children who are more susceptible to the effects of sugar - you can learn more about sugar’s impact on kids in this podcast episode with Michael Goran, PHD and Emily Ventura PHD and in their groundbreaking book, Sugarproof. Just as the blood sugar roller coasters can cause you to crash, crave, and feel all the hunger-related emotions, it will cause your kids to experience the same thing without the impulse control we have as adults.
One of the ways we can ensure our little ones stay feeling balanced is by creating Fab 4 snacks, which means we prioritize protein, fat, fiber and greens and limit thier refined sugar intake as much as possible. By serving snacks that contain the Fab 4, this sets us up for some semblance of balance and calm in our house.
Finding snacks that are both healthy and appealing to kids can sometimes feel like a challenge, especially when you're trying to steer clear of added sugars and excessive amounts of carbohydrates. But I want you to remember that it's not about labeling food as good or bad. It's about providing your kids with the nutrients they need to thrive. Does Bash have crackers and chips? Yep! I decide when to offer those and I pair them with a fat or protein so he doesn’t have a blood sugar crash meltdown.
It’s all about balance. Focusing on the Fab 4 allows you to provide your kids foods they enjoy that will nourish them and help them grow, all while keeping their blood sugar in check. With a bit of creativity and some nutritious ingredients, you can whip up snacks that are not only good for your kids but also delicious enough to keep them coming back for more. Now on to the snacks!
Kid Approved Fab 4 Snacks and Treats:
Just like with your own meals and bridge snacks, it doesn’t have to be complicated. Many of our favorites are just Fab 4 versions of things I ate as a kid. Here are some of Bash’s (and my) favorites that you can try with your own kids:
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Flax crackers*, Hummus and Cucumbers
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Apples with Peanut Butter or Almond Butter: Try my Crunchy Apple Nachos or my Girl Scout Caramel Delight Apple Rings
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Natural Crunchy Peanut Butter on celery (we don’t like ants, lol)
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Avocado rolled up in turkey slices
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Mediterranean plate: olives, nuts, berries (if you can do dairy, I love a harder raw sheep or goat cheese like from Drunken Goat)
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Berries dipped in coconut yogurt, coconut cream, or my Non-Dairy Cashew Creme
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Roasted veggies with tahini dip, avocado hummus, or Primal Kitchen dressing (code KELLYSFAVORITES for 15% off your order of $40 or more)
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Avocado fries - slice your avocado, bread with your favorite option (ideas here), and bake at 420 for 15 minutes
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Meatballs and mustard - try these Moroccan meatballs, but leave out the mint and coriander
- High-Protein Homemade Protein Bites: Try my Homemade Granola Bars or 'Perfect Bar' Bites
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Carrots and/or celery with Primal Kitchen ranch or Homemade Ranch Dressing
Snacks for On-the-Go:
My role as a parent is to offer guidance for my children so they can take responsibility for their food choices. An empowering way to give your children the reigns to put together their own snacks is to create a “help yourself drawer”. You get to choose what goes in the drawer and can make sure it’s full of nourishing, Fab 4 snack options, then let them make the decision about what they eat at snack time. Say goodbye to power struggles and hello to easier snack times!
Here’s how we fill ours:
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My Serenity Kids pouches (use code FAB4 for 15% off your order)
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Chomps beef sticks
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Thrive Market olive packs
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Eat Poshi veggies
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Stasher bags of berries, carrot chips, or bell pepper strips
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Pili Hunters, shelled pistachios, slivered almonds, and pecan pieces are some of our favorite nuts - they’re all small and soft so little ones can eat them without issues
Additional Resources:
Understanding how to feed your family can be overwhelming, and when it comes to our kids we only want the best for them. That's why I created my Fab 4 Under 4 course, where I’ll teach you everything you need to know about feeding your kids - from introducing solids to encouraging adventurous eating at an early age.
