*Fruit kabobs
Buy some shish kabob skewers and create colorful strawberry, pineapple, grape, kiwi, and apple kabobs which kids can grab and go.  Kids have fun making them, as well.

*Frozen grapes
They have the consistency of mini-popsicles, yet no added sugar and plenty of flavonoids.

*Ants on a log
Take celery sticks and smear them with cream cheese
or nut butter (no sugar added varieties) and sprinkle
with a line of raisins.

*Seasoned nuts
Nuts, especially walnuts, are rich in omega-3 fatty acids. 
Mix with 100% raw honey and cinnamon and bake at
a medium-low setting for 10 to 15 minutes.

*Seeds
Seeds are a rich source of vitamin E and some,
like pumpkin seeds, have omega-3 fatty acids.  
Roast seeds for extra crunch and less refined salt.

*Veggies and dip
There is no excuse for not having fresh vegetables
on hand.  Buy pre-chopped, pre-washed bagged
veggies if necessary.  Any trans-fat free dip is fine. 
Children need high quality fat for neurological
development, and fat helps you absorb many nutrients
in vegetables so don’t concern yourself over the dip. 
Carrots and hummus are a delicious combination. 
Hummus is available in most grocery stores and is
rich in protein.  Surprisingly, carrots are tasty dipped
in nut butter as well.

*Smoothies
Whey or rice protein, berries, plain whole milk yogurt, and water.  Other options include:  banana,
green powder, peaches.  Protein smoothies make n excellent breakfast.

*Star fruit sandwiches
Place banana slices between sliced star fruit.

*Nut butter on pears or apples

*Fruit leathers
A much wiser choice than the exceedingly popular fruit snacks and fruit roll-ups without the added sugar.  Available in bulk quantities at most supermarkets.  Beware the “fruit juice” sweetened fruit snacks, if you read the label you will see that there is still a lot of sugar in these—another misleading marketing tool.

Any snacks containing refined sugar should be kept for special occasions rather than daily indulgences.  Also, avoid juice because it is merely a concentrated form of natural sugar without the benefit of fiber; also many varieties contain sugar; if juice is given, dilute it 50% with water

Dr. Mubina Jiwa is a member of the Ontario Association of Naturopathic Doctors and the director of Essence of Health. Dr. Jiwa is also an Assistant Professor at The Canadian College of Naturopathic Medicine.

W: www.essenceofhealth.ca