These super-charged snacks build healthy immune systems, boost energy and even improve memory—which may come in handy for your child’s next exam at school (or the doctor’s office!)

By now, you know you should ditch the Little Debbies from your child’s lunchbox, but do you know why fresh fruits are better? Here are the ABC’s (vitamins A, B and C, that is) of why these natural snacks are so smart.

Apples
Vitamin A. Apples can help with vision, lowering cholesterol, improving skin appearance and strengthening bones.

Bananas
Vitamin K, or potassium, which is a great source to helping maintain normal blood pressure and heart function (and could reduce risk of strokes in the future).

Oranges
Vitamin C helps boost your immune system and prevents common colds—a definite bonus since everyone knows that schools are breeding grounds for sickness.

Blueberries
Vitamin C, and this super berry has one of the highest levels of antioxidants among fruit and vegetables. It can improve memory, and promotes normal growth and development.

Watermelon
Vitamin A and K. The summertime favorite is a great source of water and electrolytes, and contains powerful antioxidants.

Strawberries
Vitamin C, E and K, which promotes healthy teeth and gums, and healthy red blood cells which promotes healthy vision.

Pineapples
Vitamin C, a great antioxidant that is good for skin appearance and plays a major role in the body’s healing process.

Cucumbers
Vitamin A, B and C. Slice these up for a snack that provides extra hydration, an immunity and energy boost, and help with the body’s digestion.

Carrots
Vitamin A and K, which makes this crunchy veggie excellent for eye sight and anti-aging. Carrots are high in antioxidants, and promote healthy teeth and gums.

Banana Split Bites taste great, kids love it and it is super easy to make. Plus, it’s low in carbohydrates and diabetic-friendly. Oh, did you know there may be some health benefits from eating some chocolate?

Ingredients

  • Pineapple chunks (fresh or canned)
  • Bananas sliced into bite size portions
  • Strawberries sliced in half
  • Dark chocolate

Directions:

  1. Cut and assemble the fruit into stacks, and insert a Popsicle stick through the fruit stack. Freeze until solid.
  2. Pour melted chocolate over fruit stack and allow time for the chocolate to harden. (If you like, you can also add chopped nuts immediately after covering with melted chocolate.)
  3. Refrigerate until time to eat. Most insulated lunch boxes will keep the snack cool and ready to eat, so you can pack the treat for school, too.

Article written by Buster Lackey, PhD, DHS Division of Child Care and Early Childhood Education Director of Health and Nutrition, and Mitzi Smith, MS, Lead Trainer/Nutritionist