Children can definitely eat out of monotony, just like grownups do. But another issue is that sometimes what they are eating may actually not be filling them up. Snack staples like pretzels, gummy fruit snacks, fish-shaped crackers, and even many granola bars simply don’t have much staying-power, so kids are hungrier sooner.
If you’re looking for a snack that will satisfy, here are some ideas:
Cheese & Veggies
Have been proof that kids that eat as snack cheese and vegetables were satisfied after eating fewer calories than those who munched on potato chips. That’s probably because protein-rich cheese and water and fiber-rich veggies are both naturally filling foods.
Adults who had half an avocado at lunch reported less desire to eat up to five hours later compared to those who didn’t have avocado. But even a kid-sized portion should be super satisfying since avocados are rich in heart-healthy fats that can keep hunger at bay. Spread mashed avocado quarter on a piece of whole grain toast to add extra fiber.
Raspberries & Yogurt
Fruit is high in fiber, which sops up water and swells as it passes through the digestive system, making you feel fuller. Raspberries are one of the highest-fiber fruits, packing a whopping 8 grams per cup (that’s about a third of what school-age kids need for the whole day). If fresh aren’t available, get frozen berries (just make sure they don’t contain added sugar). Add them to yogurt, which is rich in protein.
Nuts or Nut Butter
Nuts contain protein, fat, and fiber, which are all satisfying nutrients. You can serve nuts straight up or paired with dried fruit, or blend nuts or nut butter into smoothies. When kids and parents regularly ate almonds, their overall diet quality improved and they had healthy changes to their gut bacteria. (Just remember that whole nuts are a choking hazard for children younger than four.)
Popcorn is a tasty source of whole grains. Some studies with adults, those who munched on six cups of popcorn reported feeling more satisfied than those who ate just one cup of potato chips—and they also took in fewer calories when given a meal afterwards. Popcorn is big on volume, which the brain sees as being more filling. Skip packaged microwave popcorn and make it yourself on the stove top is simple.
I hope these tips can help you and found this article useful 5 Snacks to keep kids full longer, sometimes is hard to decide the best option and healthier option for your kids, I hope this helps.