8 Fridge Staples for Kids

Healthy Fridge Snacks

As parents, we all want our kids to grow up healthy, happy, and thriving. One of the most effective ways to support their health and immunity is by nourishing them with a wide variety of nutrient-dense whole foods.

An excellent way to do this is to keep a well-stocked fridge, filled with wholefood snacks to tempt little ones to reach for fresh foods that will keep them powered through the day and satisfy them between main meals. We can’t overlook the importance of snacks, as little ones often need to eat every 2-3 hours to maintain their energy levels and to ensure they are getting the necessary nutrients to support their growth and development.

By incorporating fruits, vegetables, whole grains, and protein-rich foods into their snack choices, parents can contribute significantly to their children's overall health and well-being. Encouraging healthy snacking habits from a young age can set the foundation for a lifetime of good nutrition and reduce the risk of developing health issues later in life. So, keeping your fridge stocked with fresh wholefoods can make snacking a nutritious and integral part of our kids' daily food intake.

Here is a guide to 8 Fridge Staples for Kids:

1. Yoghurt

   Choose natural or plain Greek yogurt with no added sugars and boosted with probiotics. These types of yoghurt provide protein, calcium and probiotics for a healthy gut. 

2. Vegetable sticks

   Pre-cut veggie sticks such as cucumber, celery, capsicum, carrots, and tomatoes are an easy grab-and-go snack. If they are peeled, washed, and ready to eat, they are far more likely to be eaten as part of any kid-friendly snack.  

3. Avocado

   The humble avocado is a much-loved food among babies and a perfect first food. However, it can be tricky to ensure that toddlers and young children continue to enjoy it too. But it’s worth persevering as Avo is a true superfood, high in monounsaturated fats and containing vitamin C, potassium, fibre, vitamin E and phytochemicals, making them beneficial for heart health and overall immunity. They can be easily incorporated into your child's diet either on a sandwich, in a smoothie, as a dip or simply enjoyed straight up with extra virgin olive oil, a squeeze of lemon, oregano and for older kids, a pinch of Himalayan Sea salt. 

4. Sliced tomatoes with cheese

   Pair tomatoes with mozzarella, gouda or ricotta cheese to make an easy tomato and cheese pop or sandwich for your little one.  Choose low-sodium yellow cheese, such as Swiss cheese or white cheese, such as mozzarella, ricotta or goat’s cheese which are naturally lower in sodium than yellow cheese.

5. Fresh fruit

   Have on display in the fridge (and in arms reach) a variety of colourful and fresh fruit that will tempt your little one to get their fill of vitamin C and fibre-rich fruit. Remember to focus on including an assortment of colourful fruit and vegetables, as each of these contains different immune-supporting antioxidants and phytochemicals, which have unique health properties. Lycopenes are phytochemicals that give fruits and vegetables a red colour. Beta-carotene is present in orange foods. Yellow and green foods contain lutein. Anthocyanins complete the food rainbow with beautiful blues and purples.

6. Leftovers

   There is nothing wrong with offering your child leftovers for a snack instead of what we perceive as typical snack food. For example, leftover roast chicken or roast lamb can be served in a wrap, minestrone soup, frittata, or spag bolognese served in smaller portions can be an excellent protein-rich tummy filler to keep kids going in-between meals.  

7. Dips

   Wholefood dips with no added preservatives, such as hummus, tzatziki, bean dips, and cheese dips, can contribute to your child’s satiety due to their healthy fats, protein, fibre and veggie content.

8.   Wholegrain or sourdough bread

   A good quality bread with no preservatives can often be best stored in the fridge or even slice and freeze so it lasts longer. Sourdough bread is fermented, which boosts its nutrients and makes it easier to digest. Wholegrain breads are packed with fibre and slow-release carbohydrates, which make them the ideal snack for young children.

   For more information on how to choose wholefood snacks for your family and my favourite food brands, head to my Instagram page.

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