What your kids are eating isn’t only important for their overall health but also their focus, energy and mood. There’s no better time than back to school, to reset with healthy habits. Here are some quick and easy healthy snack ideas.

1. Carrot Berry Applesauce: One of the biggest deficits we see in patients’ diets, especially kids, is vegetables. We know it can be hard to incorporate them but this recipe is a tasty way to sneak them in. Recipe: 1 chopped carrot, 1 chopped apple, ½ cup of berries, your choice, and 1/3 cup water or orange juice. Cook on medium/low until tender then blend or food process until smooth.

2. Fruit with Nut Butter: Apple slices or a banana with almond or peanut butter. Nut butter is packed with healthy fats and protein, and fruit is rich in nutrients and fiber. A note on nut butter: not all nut butters are created equal; many have added sugar and poor quality oils. Read the label, the only ingredients should be nuts and maybe sea salt.

3. Hummus and Carrots (or other veggie): Hummus is high in healthy fats, fiber and protein. Veggies are rich in antioxidants and fiber.

4. Turkey roll ups: Use good quality deli meat without antibiotics or nitrates. On each piece of turkey spread mustard or hummus and veggies of choice like avocado, pickles, lettuce, bell pepper, etc. You can even add cheese if you’d like. Roll up and enjoy!

5. Trail mix: You can make your own or buy premade. Look for organic nuts with unsweetened fruit or even bits of dark chocolate. Nuts again are full of healthy fats and protein for lasting fullness.

6. Fruit salad: Any combination of whatever is in season! If this isn’t filling enough try adding plain Greek yogurt with a touch of raw honey.

7. Smoothies: Smoothies are a great way to get more vegetables and fruit into your kid’s diet, and can be fun to make with your kids. Recipe: Regular or bullet blender: 1-1.5 cups of base of choice (almond or coconut milk, plain yogurt, water, coconut water, etc), 1 banana, ½-1 cup of fruit and ½ cup of spinach. To make more filling add: 1 tbsp of chia seeds, a spoonful of almond butter or a serving or protein powder. You can serve as a snack or blend the night before and re-spin quickly in the morning and they are off to a healthy start.

8. Crispy Chickpeas: These are a great alternative to chips and full of fiber and protein. To make: rinse and drain a can of chickpeas, in a medium bowl toss in olive oil then sprinkle on spices. Try different flavors: sea salt, salt and vinegar, smoked paprika, lemon and chili powder, curry, etc. Lay flat on an oiled baking sheet and bake at 350° until crunchy (about 50-60 minutes).

9. Hard boiled eggs: Make a dozen at a time for convenience. Sprinkle with hot sauce or salt and pepper. Eggs are packed with protein, healthy fats and the yoke with rich in nutrients and antioxidants like choline which boosts brain powder. Get omega-3 rich eggs for added benefits.

10. Bars: I’m not a big fan of granola and protein bars because many of them have just as much sugar as a candy bar. On the other hand, they are super convenient and let’s face it, you don’t always have time to whip up a snack. When looking for a bar, read the ingredients. If it contains something you can’t pronounce or don’t’ recognize, don’t eat it. Also avoid bars with sugar or artificial sweetener as an ingredient (see below). Look for nuts, seeds, fruit, even honey and dates for sweetness are fine. If a savory snack is preferred there are even several different 100% grass fed meat bars that provide a good amount of protein and healthy fat.

A quick note on basic things to avoid:

1. Sugar and high fructose corn syrup: Sugar is in so many premade foods these days it’s no wonder childhood obesity is at its all time high. Sugar causes weight gain, increases the risk for diabetes, suppresses the immune system and is associated with hyperactivity and anxiety. As an alternative use the following in moderation: raw honey, 100% pure maple syrup or coconut sugar, which are higher nutritional value.

2. Artificial sweeteners and coloring: If you’re still using diet and sugar free products please stop! Artificial sweeteners are neurotoxic (bad for the brain and nervous system) and people who consume them are more likely to gain weight.

3. Food intolerances: If you haven’t had your kids tested for food intolerances, we highly recommend it. Food intolerances can cause chronic symptoms including skin problems (eczema, psoriasis, and acne), hyperactivity, fatigue, and headaches, dark circles under the eyes, chronic runny nose and many other symptoms. A food allergy test can check for reactions to the most commonly eaten foods. All of our doctors at Integrative Medical Associates can order this test.

To schedule a complimentary consultation with Dr. McCarter, please call (650) 964-6700. And for more nutrition and general health tips visit her website www.nicolemaccarternd.com , or www.integrativemedicaassociates.com.