6 Brain Boosting Snacks To Serve Your Kids


Like many adults, kids often do not get enough water over the course of their day.

If your kids find plain water unappealing, try chilling a pitcher of water with an infusion of fruit, such as oranges or strawberries, to add flavor.

Greek Yogurt

Fat is key to brain health, as it helps keep cell membranes flexible and better able to send and receive information. Full-fat Greek yogurt provides a healthy amount of fat along with protein to boost energy and carry a young scholar through until dinner time.

Serve it up:  Use Greek yogurt in smoothies for a protein boost, combining it with fruits or even greens for greater nutritional benefits. Or serve it up by the bowl and stir in some dried fruit or granola.


Almost any fruit can make a healthy afternoon snack. Melons and citrus fruits contain lots of water to help with hydration. Apples and plums are tasty and contain quercetin, an antioxidant that can protect against cognitive decline. Blueberries and strawberries pack plenty of antioxidants into a serving, and are easy to eat by the handful.

Serve it up:  Most kids enjoy fruit on its own. Choose easy-to-peel clementine oranges, tasty Gala apples, or seedless grapes for easy eating. Other possibilities: dried fruit snacks like raisins, unsweetened apple sauce, or smoothies made with frozen fruit when fresh favorites like blueberries are out of season.


Eggs are an awesome little package of nutrition. They provide a full serving of protein along with omega-3 fats, choline, and lutein — all nutrients that are essential to healthy brain operation.

Serve it up:  It’s easy to hard-boil a batch of eggs on the weekend and have them on hand all week for quick snacking. Peeled and stored in a sealed plastic bag or container, the eggs will keep for 5-7 days. Older kids can also learn to scramble an egg and combine it with spinach or salsa in a whole-grain tortilla for a tasty snack.

Vegetables with Dip

Plenty of kids enjoy munching on carrots, celery sticks, grape tomatoes, or red pepper strips on their own, but adding dip can boost both flavor appeal and nutrition. Use Greek yogurt rather than sour cream as a base for your dip. Buy or make your own hummus, and look for a recipe with turmeric for another brain power boost.

Seeds and Nuts

Pumpkin seeds, sunflower seeds and almonds are high in protein and healthy oils and just a small handful makes a full serving. Studies have found nuts and seeds to have a mood-boosting effect as well. Even kids with nut allergies can enjoy some nuts and seeds that do not trigger the allergic response — just check labels carefully to be sure that they are not processed in the same facility as peanuts or other allergenic nuts.

Serve it up:  Make your own trail mix of nuts and seeds and add raisins or other dried fruit and sprinkle in some chocolate chips. Another possibility: get small, whole-grain crackers and spread with almond or sunflower butter to make fun mini sandwiches.

Snack time after school is a great opportunity to give your kids healthy foods that will actually help them to learn to eat healthfully and for nourishment.

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2 replies
  1. Savannah Andreoni
    Savannah Andreoni says:

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