Kids need a lot of energy for studying, learning new art forms, participating in sports and other extracurricular activities, and playing with friends. Their schedule is often packed with activities. So, kids need food rich in nutrients to help them maintain their energy and to aid physical and mental development. However, not all seemingly healthy snacks do the job. To help one choose better, here are some snack ideas for active kids:

Yogurt
Children who are into sports or athletics need a lot of protein and healthy fats to keep their energy levels high at all times. Yogurt is full of essential nutrients such as calcium and iron, which can help improve bone and blood function. It is a great snack for kids who engage in sports or physically demanding games for over 90 minutes at a time. Yogurt contains fats along with iron and calcium that help strengthen the bones, joints, and blood. Most importantly, yogurt enhances the regenerative abilities of children, so they can recover quickly if they get injured. What’s more? Yogurt is versatile and can be added to a variety of recipes. This kitchen staple makes for the perfect nutrient snack for busy kids.

Pumpkin seeds and dried apricots
If a child does not get enough of an energy boost every day, they are at risk of developing fatigue and anemia. One way to avoid that is to add pumpkin seeds and dried apricots to daily meals, as both of them are loaded with energy. Further, one does not need to have an elaborate meal to boost energy. Pumpkin seeds and dried apricots are among the tastiest and healthiest snacks a kid can have. Pumpkin seeds contain about 14% of the daily recommended iron intake per ounce. On the other hand, dried apricot offers about 42% of the daily iron intake per cup, making it an excellent source of this essential mineral. Additionally, pumpkin seeds and dried apricots contain simple sugar, salt, massive amounts of vitamin C, and fiber, making them good delicious yet beneficial for kids.

Quinoa bowls
Few foods can beat natural carbohydrate sources when it comes to energy and nutrient-rich foods for kids. Whole grains and other carbohydrate-rich snacks, including quinoa, pasta, and bread, contain a host of energy-enhancing compounds that keep kids going all day. Nevertheless, a well-balanced meal plan is the key to maintaining energy. So, in addition to nutrient-rich meals, snacks rich in basic carbohydrates are essential for kids who run around a lot all day and play several games that require a ton of energy.

Orange slices
Fruits are the ultimate sources of energy, especially citrus-rich fruits. Oranges are loaded with nutrients such as vitamin C—a powerful antioxidant that prevents inflammation—while also containing subtle amounts of calories, fat, sodium, sugar, fiber, protein, and vitamin A. Oranges are also fruits rich in water content, which makes them the ideal snack for preventing dehydration in active children. Oranges are perhaps the most natural of all the other energy boosters listed in this article.

Bananas
Despite being devoid of nutrients, sugar can help boost energy in kids, helping them engage in various activities at school and home. However, artificially-sweetened snacks may not be the best option here. Instead, one should choose foods with natural sugars and carbohydrates to boost energy levels. Here, bananas trump other sweet snacks, both in terms of taste and nutritional content. Bananas provide slow-release carbohydrates to keep energy levels naturally high. The fruit is sweet, easily digestible, and loaded with essential nutrients such as vitamins C and B6, potassium, fiber, and magnesium. Further, bananas are cheap and can be easily carried in backpacks and lunch boxes, making them great snacks for busy kids.

Peanut butter
Here, homemade peanut butter is the ideal option. So, one should skip the ultra-processed, artificially-enhanced store-bought butter if they are looking at it as a regular snack for kids. Peanut butter can help provide energy to kids and can keep them full. If one is purchasing peanut butter from a store, they need to ensure that it contains natural nutrients and is free from artificial sugars and other preservatives. Organic peanut butter may be harder to find but it can be a healthier alternative to keep kids nourished and energized for longer.

Carrots with hummus
This combination, loaded with chickpeas, olive oil, lemon juice, good fats, energy-sustaining carbs, and protein, is a healthy snack for kids who prefer savory over sweet munchies. Here is what to do: First, one can get or make hummus and store it in the refrigerator. Then, one can get a few pieces of baby carrots or sliced regular carrot slices and dip them in hummus. Hummus and carrot sticks, like every other healthy snack, are nutritious and delicious.

Nuts and seeds
Nuts and seeds, like almonds, walnuts, hazelnuts, pumpkin seeds, and apricots, are loaded with essential omega-3 fatty acids and other antioxidants that are necessary to inhibit inflammation and provide energy. Nuts and seeds need to be a part of daily meals and snacks to boost energy and fight inflammation. This is a great option for busy kids as nuts and seeds do not require prep and can be either added to puddings, smoothies, or granola or can be eaten as is.

Fruit smoothies
Smoothies containing fruits, yogurt, a little water, milk or yogurt, and organic sugars are the perfect snacks to keep fatigued at bay. Fruit smoothies are also delicious drinks, making them a favorite among kids. Such a refreshing beverage loaded with nutrients can help kids feel full for a long period. 

In addition to the abovementioned options, one can also choose snacks like banana malt loaf, fruits and veggies with homemade dips, and homemade energy bars.