Snacks: Healthy & Sensory-Friendly

As summer winds down, many of us are looking to get back to healthy habits after a few months of simply making it work. For children with autism, this transition can be especially important, as maintaining balanced nutrition and catering to sensory needs helps support their overall well-being. Here are some healthy and sensory-friendly snacks that can help you ease back into a routine, providing both nutrition and comfort as summer comes to an end.

1. Frozen Fruit Pops

Frozen fruit pops are a refreshing and healthy treat that can be customized to suit your child’s taste and texture preferences.

Ingredients: Fresh fruit (such as strawberries, blueberries, mango), water or coconut water, honey (optional)

Instructions:

1. Blend the fruit with a small amount of water or coconut water until smooth.
2. Pour the mixture into popsicle molds.
3. Freeze for several hours until solid.
4. Serve as a cool, hydrating snack on a hot day.

Benefits: These pops are packed with vitamins, are naturally sweet snacks, and can be made with various fruits to suit your child’s preferences.

2. Veggie Sticks with Hummus

For a crunchy, savory snack, veggie sticks paired with hummus are a great option.

Ingredients: Carrot sticks, cucumber slices, bell pepper strips, cherry tomatoes, hummus

Instructions:

1. Wash and cut the vegetables into sticks or slices.
2. Serve with a side of hummus for dipping.
3. For added fun, arrange the veggies into shapes or patterns.

Benefits: This snack provides a good dose of fiber, vitamins, and healthy fats. The different textures can be appealing to children who enjoy crunchy foods.

3. Yogurt and Fruit Parfaits

Yogurt parfaits are a versatile and creamy snack that can be layered with your child’s favorite fruits and toppings.

Ingredients: Plain or flavored yogurt, fresh fruit (like berries, peaches, or bananas), granola or crushed nuts, honey (optional)

Instructions:

1. Layer yogurt in a cup or bowl.
2. Add a layer of fresh fruit.
3. Sprinkle with granola or crushed nuts.
4. Repeat the layers and drizzle with honey if desired.

Benefits: Yogurt is rich in probiotics, which are great for gut health, while the fruit adds natural sweetness and vitamins. The granola or nuts provide a crunchy contrast that can satisfy sensory needs.

4. Smoothies

Smoothies are a quick and easy way to pack in nutrition while catering to your child’s texture preferences.

Ingredients: A mix of fresh or frozen fruits (such as bananas, berries, or mango), spinach or kale, Greek yogurt or a dairy-free alternative, a splash of juice or milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a cup and serve with a straw.

Benefits: Smoothies are highly customizable and can be packed with nutrients like vitamins, fiber, and protein. They’re also a great way to introduce new fruits or vegetables in a familiar form.

5. Apple Slices with Nut Butter

Apple slices paired with nut butter offer a sweet and savory snack that’s both satisfying and healthy.

Ingredients: Apple slices, almond butter, peanut butter, or sunflower seed butter

Instructions:

1. Slice apples into wedges.
2. Spread a thin layer of nut butter on each slice.
3. For extra fun, sprinkle with cinnamon or a few raisins.

Benefits: This snack is rich in fiber, healthy fats, and protein. The combination of crunchy apples and creamy nut butter can be appealing to children with different texture preferences.

6. Rice Cakes with Avocado

Rice cakes topped with avocado provide a crunchy and creamy snack that’s both filling and nutritious.

Ingredients: Plain rice cakes, ripe avocado, a squeeze of lemon juice, salt and pepper

Instructions:

1. Mash the avocado in a bowl with a squeeze of lemon juice.
2. Spread the avocado mixture over the rice cakes.
3. Season with a pinch of salt and pepper.

Benefits: Avocados are a great source of healthy fats and fiber. The rice cakes offer a satisfying crunch that many children enjoy.

7. Homemade Trail Mix

A DIY trail mix can be tailored to your child’s preferences and is perfect for on-the-go snacking.

Ingredients: A mix of nuts (like almonds, cashews, or walnuts), seeds (such as sunflower or pumpkin seeds), dried fruit (like raisins or dried cranberries), whole-grain cereal, dark chocolate chips (optional)

Instructions:

1. Combine all ingredients in a bowl.
2. Store in an airtight container for easy snacking.

Benefits: Trail mix is high in protein, fiber, and healthy fats. It’s also easy to make and can be adjusted to include your child’s favorite ingredients.

8. Cucumber Sandwiches

Cucumber sandwiches are a light and refreshing snack that can be fun to assemble and eat.

Ingredients: Sliced cucumbers, cream cheese or dairy-free spread, dill or other herbs, whole-grain bread (optional)

Instructions:

1. Slice cucumbers into rounds.
2. Spread cream cheese or a dairy-free alternative on the cucumber slices.
3. Add a sprinkle of dill or other herbs.
4. Serve as is, or place between two slices of whole-grain bread for a mini sandwich.

Benefits: Cucumbers are hydrating and low in calories, while cream cheese provides a creamy texture that can be soothing for children who prefer soft foods.

Tips for Preparing Sensory-Friendly Snacks:

• Texture Variety: Offer a range of textures (crunchy, smooth, creamy) to cater to your child’s sensory preferences.
• Simple Flavors: Keep flavors mild and familiar, and introduce new ingredients gradually.
• Visual Appeal: Make snacks visually appealing by arranging them in fun shapes or patterns.
• Involve Your Child: Let your child help with snack preparation to increase their interest and willingness to try new foods.

These healthy and sensory-friendly snacks are sure to keep your child satisfied and nourished throughout the summer. With a little creativity, snack time can be both fun and nutritious!