Summer is here, and kids are spending more time outdoors. Yay! While they run around in the hot sun, their little bodies start to sweat, and they can become dehydrated. Here are some snacks to keep on hand that will fill your little one’s belly and keep them hydrated and happy!
Crunchy and crispy, celery makes for a fun playground snack that pairs perfectly with nut butter or hummus. At 95% water content, celery provides nearly half a cup of water in a 1-cup serving. It contains fiber, vitamin K and potassium, which can help protect heart and bone health.
Although a tomato might not seem like snack food, cherry tomatoes are surprisingly sweet and portable, with 94% water weight to keep you hydrated. They’re rich in antioxidants and vitamin C, and a 1-cup serving contains 2 grams of fiber and 1 gram of protein. Just make sure to quarter them (if under 1yr) or slice in half (if over 1yr) avoid a choking hazard.
The classic fruit of choice for a summer picnic, melons are full of water and many essential nutrients, including vitamins A and C and magnesium. Watermelon is 92% water, while cantaloupe and honeydew sit at 90%.
Strawberries contain a whopping 91% water content, along with plenty of fiber, antioxidants, vitamins, and minerals like vitamin C and folate.
Oranges, grapefruits, and similar sweet citrus fruits are perfect for keeping little ones hydrated. At 88% water, oranges provide plenty of water alongside dietary fiber and multiple nutrients such as vitamin C and potassium. You don’t even have to prep- you can grab and go.
Plain yogurt contains mostly water at 88% and provides nutrients like calcium and potassium to promote bone growth. Yogurt can also help keep kids feeling full with high protein content. Dip fruit in yogurt for a double-dose of filling fuel. Frozen yogurt especially can help you cool down quickly.
Here are some fun recipes to make before the next outdoor playdate:
Cut up a seedless watermelon into chunks. Put 4 cups of watermelon and 1 tablespoon of fresh lime juice in a blender, and blend until smooth. Pour into popsicle molds, leaving a ¾” gap, and freeze for 2-3 hours. Quick and easy! For older kids, after pouring the puree, try adding blueberries or chocolate chips to look like watermelon seeds.
Frozen Yogurt Bark
Another fun frozen treat, this yogurt bark recipe is simple and easy to swap out ingredients as tastes prefer. In a mixing bowl, combine 3 cups greek yogurt, ¼ cup honey, 1 tsp vanilla extract, and a pinch of salt. Line a baking sheet with parchment paper and spread the mixture evenly. Scatter a handful of blueberries, strawberries, and small bits of granola across the top, making sure that the fruit isn’t too clustered. Freeze for 3+ hours, then cut or break into pieces. If you and the littles don’t plan to eat it all at once, store it in the freezer to enjoy it a little bit at a time. Try with banana slices and swirls of nut butter!
Celery and Nut Butter-flies
To make a quick and easy satisfying snack, cut celery sticks into 3” pieces, and fill with your favorite nut or seed butter (if the butter is runny, pop in the fridge for 30 minutes beforehand). Break 2 puffs in half and put in the butter as wings, and voila! Add raisins for the eyes for some extra fun. Protip: Before adding nut butter to the celery, carefully cut a thin slice off the rounded outside to make a stable base.
We hope you stay hydrated during these hot summer months!