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Power Snacks: High-Energy Foods for Kids

Power Snacks: High-Energy Foods for Kids

When you’ve got a busy day planned whether it’s visiting relatives, a fun trip to the zoo or just running errands all day with the kids, it’s important to keep little bodies powered up to avoid tantrums and meltdowns. Feeding your children healthy, protein-packed snacks they enjoy will help keep blood sugar levels stable and give them the energy to weather situations that are exhausting even for adults!

Skip processed foods and packaged snacks and instead pack up some of these high-energy foods for kids. Even the adults will love snacking on them too!


Seafood doesn’t typically spring to mind when thinking of foods children enjoy, but it’s one of the best sources of protein. It’s low-fat, low in cholesterol and high in Omega 3 fatty acids which help keep your brain active and awake. Some healthy, kid-friendly seafood options include high protein tuna, Omega 3-rich salmon and zinc-rich oysters.

For portable ways to serve seafood, try tuna salad lettuce cups, BBQ oysters, and salmon tacos in fiber-rich corn tortillas.

Lean Meats

Chicken and turkey make healthy options for high-protein snacks. Poultry is not only a good source of protein but also of selenium which helps the immune system, vitamin B6, B3, and choline, an anti-inflammatory that helps with nerve function. Be sure to select poultry products that are hormone- and antibiotic-free.

For a change-up from sandwiches, try turkey wraps, chicken pâté, or chicken/turkey, apple, walnut salad.

High Fiber Vegetables

High fiber vegetables will help keep bellies full and some also contain solid amounts of protein. An array of cut vegetables like broccoli, fresh beans and carrots paired with protein-rich Greek yogurt dip will be filling and energizing. Edamame is a fun finger-food that you can take anywhere or mix into pasta or salad. Sweet potatoes, fries, mashed or otherwise are also sweet snacks rich in complex carbs and energy-boosting vitamin C.

High Energy Fruits

Personal trainers often recommend eating a banana before a workout to boost your energy and good news, bananas are nearly universally a kid-favorite! They contain protein, potassium and are high in fiber. Fruits with vitamin C are also great high-energy foods for kids. Other healthy, energizing choices include avocado, orange slices, and chunks of mango and papaya. Or whip up a yogurt-fruit smoothie for quick morning energy.