Vitamin D

Vitamin D Food-Based Snack Ideas for Kids

Written by Tarishi Shrivastava
Published: May 22, 2024

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Sunlight is the best way to get vitamin D, an important nutrient required for the proper growth of the body and a healthy immune system in kids. But kids nowadays tend to spend their time indoors, not getting as much vitamin D as their body demands. This can be balanced by adding foods-based snacks that are rich in vitamin D in your kid’s diet. Without sufficient vitamin D, children may develop rickets, a condition where bones become soft and weak. They are also prone to osteoporosis later in life, and their height may also not reach its full potential.

Since it is not possible to add all the foods in your kid’s meals, it can be given to them in the form of snacks. Packaged snacks are not very healthy as they contain added sugar and artificial flavors. You can give them eggs, yogurt, fruits, and many more as snacks. These not only provide energy, but they deliver key nutrients, like minerals and vitamins, for growth. Some creative food-based snacks can ensure that your child gets the vitamin D their growing body needs.

Vitamin D Food-Based Snack Ideas for Kids

Here are 7 food-based snack ideas for kids to make sure they are getting proper vitamin D in their diet. Vitamin D is necessary for proper health and development, immune function, and more.

1. Strawberry Granola Yogurt Bark

Made with Greek yogurt, fresh strawberries, honey, and granola, this snack is a healthy way to incorporate vitamin D into your child’s daily diet. Yogurt is a rich source of vitamin D and supplies calcium for strong bones. Using nonfat Greek yogurt cuts back on fat and calories while still supplying probiotics for healthy digestion. Strawberries add natural sweetness. Oats provide fiber and whole grains.

2. Popcorn

Popcorn is often dismissed as junk food. But it turns out that it is a nutritious snack with whole grain and fiber. It is also low in calories and fat and rich in the key ingredient, which is vitamin D. Drizzle just a teaspoon of butter on the popcorn, which is another good source of vitamin D, and add some flavor to the popcorn. You can add some cheese, too, to boost protein content and vitamin D.

3. Trail Mix

Trail mix can be easily customized for kids. Based on what nuts, dried fruits, and chocolates your child prefers, you can make this healthy trail mix at home. You can add seeds too into the mix, like pumpkin or sunflower for some crunch. Whole grain cereals like oats or granola provide fiber and complex carbohydrates for sustained energy. Beyond these base ingredients, you can add a variety of mix-ins to create your own signature trail mix. For some crunch, you could add pretzel sticks or popcorn. If you want to add chocolate, try cacao nibs or dark chocolate chunks instead of candy-coated chocolates full of sugar. The great thing about homemade trail mix is that you can accommodate your kids' preferences and avoid any allergens.

4. Pears With Ricotta Cheese

The sweet and juicy pear fruit makes for an easy and delicious snack for kids. Pears contain fiber, antioxidants. Cheese is a great source of vitamin D and ricotta cheese not only provides vitamin D but is also rich in protein, minerals, and calcium along with vitamin D. So, next time your little one is hungry between meals, slice up some pears, and top them with ricotta cheese, and serve them for snack time.

5. Banana Oats Cookie

Homemade cookies reduce the risks associated with added sugar, which is higher in store-bought cookies. The banana oats cookies get their natural sweetness from ripe bananas. And when mixed with oats, cinnamon, and nutmeg, these cookies are full of flavor and nutrients. These cookies deliver protein, potassium, antioxidants, and vitamin D, making them an ideal snack for growing kids. Free of added sugars, artificial ingredients, and unnecessary fats, these simple cookies provide lasting energy and satisfy sweet cravings without the health risks linked to excessive sugar consumption.

6. Smoothie

Using fruits and vegetables, blend up smoothies in between meals for when your kids want to eat something before lunch/dinner. These smoothies are packed with fiber, minerals, proteins, and vitamin D. You can add strawberry, mango, banana, spinach, kale, carrot, avocado, and many more. The options are endless. Whip up this tasty drink, and make an addition to your kid’s diet to increase the intake of vitamin D.

7. Celery With Peanut Butter And Raisin

This classic combination is a proven nutritional punch. Celery provides fiber, minerals like folate and potassium, and vitamin D. It also provides antioxidants to fight inflammation. Peanut butter delivers protein as well as healthy fats, and raisins add a touch of iron, potassium, and antioxidants.

Vitamin D is essential for a child's health and growth. Since kids today spend less time outdoors getting natural vitamin D from sunlight, adding vitamin D-rich foods into snacks is an effective way to meet their nutrient needs. With creativity and intention, parents can ensure their children get enough vitamin D through healthy, homemade snacks that nourish their growing bodies.

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