By now, enough research has been done and articles written, that we already know how essential the role of protein is in a diet. Some may still think that protein is just important for body builders and athletes, but given that protein is the nutrient for building muscles it’s easy to understand why it is also important for youth athletes. Even without training, kids grow every day, and that growth means they need fuel.
So, how do you make sure they are eating protein regularly? It’s unlikely that a kid is going to be willing to consume grilled chicken every 3-4 hrs., every day, but they also don’t need to. Kids already like to eat often, and long ago we came up with a name, for those nonstop meals throughout the day, snacks.
Snacking comes naturally because your body was meant to be refueled, and snacking is the best place to make sure that kids are regularly getting in the foods they need. So below we have created a list of 23 great, and simple ideas to get protein into snacks.
- #1 Greek Yogurt
- #2 String Cheese
- #3 Meat, Cheese, and Crackers
- #4 A Tall Glass of Chocolate Milk
- #5 Ice Cream (!!!)
(1-5) Our five three snacks focus on dairy. This is because dairy is not only rich in protein, but high in Vitamin D, which is essential for bone growth.
- #6 Strawberry Spinach Salad
- #7 Ants on a log
- #8 Edamame
- #9 Humus with vegetable sticks
(6-10) These snack focus on helping incorporate some vegetables into your snack. They may take a little bit more time to make, but are still relatively quick, and are a great way to mix it up.
- #10 Peanut Butter Toast
- #11 Roasted Chick Peas
- #12 Tuna and Crackers
- #13 Protein bars, or High Protein Granola Bars
(10-13) These snacks are a great option to get in both protein and Carbohydrates, which are essential both before practices, to help keep up your child’s energy level.
- #14 Jerky
- #15 Trail Mix
- #16 Baked Pumpkin Seeds
- #17 Almonds, Peanuts, or Pecans
(14-17) Snacks on the go! Nuts, seeds, and Jerky are great snacks to carry and have regularly available. Nuts also have a lot of healthy fats that aid in brain, heart, and other essential organ functions!
- #18 Clean Peanut Butter Cookies
- #19 Deviled Eggs
- #20 Energy Bites
- #21 Strawberry Chia Seed Pudding
- #22 Frozen Greek Yogurt Bark
- #23 Cheese Cake Fruit Dip
(18-23) These snacks can take a little longer to prep, but can all be made ahead a time and keep in the fridge or pantry, so they are ready to go whenever you want them. Making them with your kids is a great way for them to help and start eating health. For recipes just check out are recipes tab.
Don’t forget to mix it up, to keep it interesting. Add in some fruit when you have some string cheese, try some nuts on top of your Ants on a Log, or get some small peppers to dip in your humus. Also don’t forget to keep it clean. These are all great snacks, but can easily turn bad if you using high sugar ingredients, or white bread and stripped grains.