23 ‘Junk’ Foods that Are Actually Nutritious for Kids
“Junk food” often gets a bad rap, especially when it comes to feeding our kids. However, not all snacks and treats labeled as “junk” are created equal. Many foods thought to be unhealthy actually offer nutritional benefits when consumed in moderation.
This article explores 23 so-called “junk” foods that are surprisingly good for your kids. From sweet to savory, these options strike a balance between taste and nutrition, making both kids and parents happy.
1. Dark Chocolate
Dark chocolate is rich in antioxidants and lower in sugar compared to milk chocolate. A small portion can provide a healthy dose of flavonoids that support heart health and brain function.
2. Popcorn
Air-popped popcorn is a whole grain that’s low in calories and high in fiber. Avoid buttery and salty versions to make it a healthy snack for kids.
3. Peanut Butter
Peanut butter is packed with protein, healthy fats, and essential vitamins. Opt for natural, unsweetened varieties to avoid added sugars and unhealthy fats.
4. Cheese Sticks
Cheese sticks provide calcium, protein, and other essential nutrients in a convenient form. They are a great grab-and-go option that helps support bone health.
5. Fruit Leather
Fruit leather made from 100% fruit with no added sugars is a tasty and portable snack. It offers the benefits of fruit in a fun, chewy form that kids love.
6. Yogurt-Covered Nuts
Yogurt-covered nuts combine the protein and healthy fats of nuts with the probiotic benefits of yogurt. They make a sweet yet nutritious snack option.
7. Whole Grain Crackers
Whole grain crackers are a fiber-rich snack that can be paired with cheese or hummus. They are a healthier alternative to regular crackers made from refined flour.
8. Trail Mix
Trail mix with nuts, seeds, and a few dried fruits can provide a balanced mix of protein, healthy fats, and fiber. Limit the candy components to keep it on the healthier side.
9. Frozen Greek Yogurt Bars
Greek yogurt bars are high in protein and calcium, making them a nutritious dessert alternative. They are often lower in sugar than ice cream, providing a healthier treat option.
10. Sweet Potato Fries
Sweet potato fries are a delicious way to get vitamins A and C, as well as fiber. Baking them instead of frying keeps them a healthy snack or side dish.
11. Rice Cakes with Nut Butter
Rice cakes topped with almond or peanut butter make a crunchy, satisfying snack. They are low in calories and can be topped with fruit for added vitamins.
12. Veggie Chips
Veggie chips made from kale, carrots, or beets are rich in fiber and vitamins. Choosing baked versions over fried keeps them nutritious without the extra fat.
13. Pita Chips with Hummus
Pita chips paired with hummus offer a balanced combination of fiber, protein, and healthy fats. This snack is filling and provides essential nutrients like iron and folate.
14. Chocolate-Covered Bananas
Frozen banana slices dipped in dark chocolate provide antioxidants and natural sweetness. They make a great treat that balances indulgence with nutrition.
15. Fruit Smoothies
Fruit smoothies made with fresh fruits and low-fat yogurt or milk are rich in vitamins, minerals, and probiotics. They are a great way to sneak in extra servings of fruits.
16. Granola Bars
Granola bars with whole grains, nuts, and seeds provide energy and fiber. Opt for brands with low added sugars or make them at home for a healthier option.
17. Applesauce Cups
Unsweetened applesauce cups are low in calories and provide fiber and vitamin C. They are a convenient, naturally sweet snack that kids enjoy.
18. Oatmeal Cookies
Homemade oatmeal cookies can be a healthier alternative to regular cookies. They are high in fiber and can be made with less sugar and added fruits or nuts.
19. Dark Chocolate-Covered Almonds
Dark chocolate-covered almonds offer a combination of antioxidants and healthy fats. They make a satisfying treat that is both delicious and nutritious.
20. Cottage Cheese with Fruit
Cottage cheese is high in protein and pairs well with fruit for added vitamins and natural sweetness. It’s a filling snack that supports bone health and growth.
21. Smoothie Bowls
Smoothie bowls with blended fruits and topped with nuts or seeds are nutrient-dense and customizable. They offer a fun way to consume vitamins, fiber, and healthy fats.
22. Whole Wheat Mini Muffins
Mini muffins made from whole wheat flour provide fiber and are a healthier alternative to refined flour versions. Adding fruits or nuts can enhance their nutritional value.
23. Avocado Toast
Whole grain avocado toast provides healthy fats, fiber, and essential vitamins. It’s a trendy and tasty way to incorporate good nutrition into snack time.
