Parents want nutritious snacks that kids will enjoy, and cherry tomatoes are a great choice. These bite-sized snacks are full of essential nutrients for kids’ growth. Cherry tomatoes are like mini regular tomatoes, and they have a sweet and slightly tangy taste that kids often love. In this blog, we will discuss how cherry tomatoes can be used for healthy snacking for kids.
Also read : 8 Healthiest Berries You Can Eat
Role of Healthy Snacking in Kids
Kids snack because they have high energy requirements, and their little tummies cannot always hold enough food to keep them energised until the next meal. Hence snacking is important in kids.
Healthy snacks such as cherry tomatoes provide the energy kids need and fill the nutritional gaps in their meals.
Snacks also teach kids how to make wise food choices, instilling healthy eating habits they can carry into adulthood. By presenting cherry tomatoes during snack time, you are teaching your child that fruits and vegetables are part of a regular diet and not just side dishes during dinner.
Also read : 20 Healthy Fruit Smoothies and Shakes for Kids
Nutritional Value of Cherry Tomatoes
100 grams (g) of Cherry tomatoes contain the following nutrients:
- 26 kcal Calories: 26 kcal
- 64 g of Protein
- 82 g of Carbohydrates
- 6 g of Fibre
- 33 mg of Calcium
- 61 mg of Sodium
- 18 mg of Iron
- 3 mg of Vitamin C
Cherry tomatoes are also packed with nutrients such as
- Phenolic compounds
- Lycopene
- Beta-carotene
- Glycoalkaloids like tomatin.
Health benefits of Cherry Tomatoes
- Promotes skin health: Cherry tomatoes are rich in vitamins C, E, and beta-carotene, all of which possess powerful antioxidant properties that are known to support skin health.
Vitamin C aids in
- Production of collagen
- Maintaining elasticity preventing sagging of skin
- Reduction and prevention of wrinkles
Beta-carotene aids in
- Rejuvenating damaged skin cells
- Promoting the growth of new skin cells
- Improved skin texture
- Reduction of visible signs of ageing including fine lines and sunspots
Vitamin E aids in
- Neutralization of harmful free radicals
- Maintaining skin moisture
- Improving overall skin texture
94% Water content aids in
- Detoxifying the body
- Flushing out toxins
- Keeping skin healthy
- Prevents cancer: Lycopene, found in cherry tomatoes
- Lowers risk of specific cancers, such as prostate, breast, and lung cancer
- Controls blood pressure
- Lowers bad cholesterol
- Prevents risk of chronic diseases: Compounds in cherry tomatoes
- Reduce the risk of diseases like cancer, diabetes, and heart and kidney issues.
- Improves eye health: Antioxidants in cherry tomatoes aid in
- Safeguarding the eyes
- Reducing eye strain
- Preventing vision degeneration.
- Improves heart health: Tomatoes are rich in heart-protective phenolic compounds that reduce oxidative stress and cellular damage.
- Boosts bone health: The Vitamin K present in Cherry tomatoes helps in boosting bone health. It aids in:
- Absorption of calcium
- Preventing osteoporosis.
- Production of osteocalcin, for maintaining bone mineral density.
- Improves immune system: Cherry tomatoes contain essential vitamins and antioxidants such as Vitamin C, A and lycopene that boost the immune system.
Also read : 5 Healthy Breakfast Ideas with Oats
Incorporating Cherry Tomatoes into Kids’ Snacks
Here are some healthy ways to include cherry tomatoes for kids:
- Stuffed Cherry Tomatoes: Stuff cherry tomatoes with a mix of cream cheese, chopped celery and carrots.
- Cherry Tomato and Cheese Quesadilla: Lay tortillas on a baking sheet. Sprinkle shredded cheese and halved cherry tomatoes. Top with another tortilla. Bake till the cheese melts. Cut into triangles before serving.
- Tomato Salsa: Blend cherry tomatoes, onion, garlic, cilantro, and lime juice. This mild salsa is a healthier replacement for ketchup.
- Tomato and Avocado Toast: Mash avocado on toasted bread slices. Top with sliced cherry tomatoes and sprinkle some salt. This is a nourishing start to the day or an enjoyable afternoon snack.
- Tomato and cucumber Salad: Mix halved cherry tomatoes with chopped cucumber and feta cheese. Dress with olive oil, lemon juice, and fresh herbs.
- Egg and Tomato Sandwich: Combine boiled, chopped eggs with halved cherry tomatoes. Dress with mayonnaise and black pepper. Serve between whole wheat bread slices.
- Tomato Pasta Salad: Mix cooked pasta with cherry tomatoes, diced bell peppers, and olives. Dress with Italian dressing and chill before serving.
- Sun-dried Tomato Hummus: Blend sun-dried tomatoes, canned chickpeas, olive oil, lemon juice and garlic. Serve this hummus with carrot sticks or whole-grain crackers for dipping.
- Mini Caprese Skewers: Skewer cherry tomatoes, mozzarella balls, and basil leaves on toothpicks. Drizzle with balsamic glaze and serve.
- Tomato Bruschetta: Use rice cakes and top them with a mix of chopped cherry tomatoes, garlic, olive oil, basil, and mozzarella cheese. Toast briefly.
Also read : 10 Tips to Get Kids to Eat Fruits
Cherry tomatoes are power-packed snacks that provide numerous health benefits. To ensure children grow healthy and strong, it is vital to incorporate nutrient-rich snacks like cherry tomatoes into their diet.
EuroSchool recognizes the importance of a well-balanced diet for students, and cherry tomatoes are a nutritious snack option that is included in the school meals. EuroSchool promotes healthy eating habits and provides students with essential nutrients to support their growth and development.
