17 Healthy Picnic Brain Foods for Kids As any parent knows, packing a picnic for kids is a far cry from the champagne and brie one might enjoy on a romantic Sunday in the park with your partner. A typical family picnic with toddlers in tow is more likely to include one kid screaming at the sight of an ant while a sibling cries over a dropped popsicle melting in the dirt. But while the reality of a meal at the park or beach might seem bleak, it can be not only enjoyable, but also an opportunity for kids to enjoy some healthy, brain-boosting, hassle-free finger foods. Be sure to pack some wet wipes because everyone is sure to be digging into these delicious treats! 1. Turkey and Apricot Flatbread Roll-ups Choose thinly sliced apricots, a low-sugar jelly or jam, or mash them up to create your own spread for the flatbread. Then layer on the turkey and roll everything up into a tube. Brain benefit: Turkey is not only a good source of protein, but also zinc, which is essential for neuron communication and functions like learning, and memory. 2. Mashed Avocado With Raw Cauliflower for Dipping Guacamole can be too spicy for some younger palates. Just mash up an avocado and try adding just a little lemon, salt and pepper. Use pieces of cauliflower to scoop up the avocado. Brain benefit: Avocado is rich in monounsaturated fats, which may help prevent high blood pressure (which is linked to cognitive decline). 3. Peanut Butter & Jelly and Fruit Kabobs Cube PB&J sandwiches (yes, you can pull off the crusts for that picky eater!) and alternate them with kiwi, oranges, and/or strawberries. Brain benefit: Kiwi, oranges, and strawberries are high in vitamin C, which helps support overall brain health and may help prevent or delay Alzheimer’s. 4. Sweet Potato Chips Making your own sweet potato chips is simple and allows you to control the salt, flavor (think rosemary or maple syrup!) and crispness. Simply peel and thinly slice the sweet potatoes, toss them with extra virgin olive oil and any desired herbs or spices, then bake at 400 degrees for 20 minutes, flipping them halfway throughout the cooking time. Brain benefit: Studies have found that the nutrients in sweet potatoes may help protect the brain by preventing free radical damage and reducing inflammation. 5. Snap Peas and Ranch Yogurt Dip Raw sugar snap peas don’t need to be shelled. Just dip and eat the entire thing! For an easy and healthy dip, just mix ranch seasoning and dill into plain Greek yogurt. Brain benefit: While snap peas are a good source of fiber and protein, the probiotic in yogurt can boost memory, concentration, thinking, understanding, and decision-making skills. 6. Bagel Chips and Nut Butter Dip From almonds and cashews to pecans and soy nuts, there are a variety of healthy nut butters that provide protein without all the added sugars of big-name peanut butters. Brain benefit: Nut butters have a variety of nutrients (such as folate and alpha-linolenic acid) that can decrease blood pressure, slow the progression of the aging brain and aid in both brain development and daily functions. 7. Carrots and Hummus If you make your own hummus, you’ve probably already experimented with some flavors. But did you know that many grocery stores now sell a variety of unique flavors? Think roasted red pepper, savory pumpkin, black pean, smoky sweet potato, creamy avocado and roasted garlic white bean, to name a few! Brain benefit: The nutrients hummus has a number of benefits that directly or indirectly boost brain function and health, including reduced inflammation, sugar regulation, and antioxidants that fight free radicals. 8. Peanut Butter and Granola Pinwheels Just spread your favorite peanut butter (or other nut butter) on thin flat bread, sprinkle with granola and roll it up before cutting into pinwheels. Brain benefit: Nut butters and the nuts in granola can enhance cognition, memory and recall. 9. Healthy Popcorn Balls There are SO many ways to make healthy popcorn balls! All you need is a binding element (think organic local honey or sunflower butter) and your flavor elements of choice (cinnamon, dried cranberries, cocoa powder, sea salt, etc.) Brain benefit: Cocoa has been found to improve attention, memory, and processing speed, while cranberries may improve memory, neural function, and delivery of blood to the brain. 10. Fruit Kabobs Always a favorite with kids, fresh fruit is not only healthy and colorful, but many types (such as cantaloupe or watermelon) can be cut into fun shapes! (TIP: Be sure to bring a paper cup to hold the fruit after you remove the skewer for younger children.) Brain benefit: The potassium in cantaloupes has been linked to improved concentration, enhanced cognition and increased efficiency of neural activity. Watermelon is high in antioxidants, which may help prevent cognitive decline. 11. Chia Seed Protein Bites Chia seeds are a superfood thanks to their antioxidants, fiber and omega-3 fatty acids. Add them to any homemade protein bites for extra crunch and nutrition. Need a basic recipe to get you started? Here’s a kid-approved version of No-Bake Chocolate Chia Energy Bites. Brain benefit: Chia seeds have been found to increase brain function. Walnuts are considered the “top nut” for brain health due to the nutrients’ ability to prevent or delay age-related cognitive decline and improve cognitive performance. 12. Ants on a Log This timeless favorite requires only three ingredients: Spread peanut butter on celery and then line up raisins down the “log.” Modify to suit your child’s taste: Walnut butter with semi-sweet chocolate chips? Or perhaps cream cheese with honey and dried cranberries? Brain benefit: In addition to the previously mentioned benefits of nut butters, raisins contain boron, which is fundamental for memory, attention, and healthy brain function. 13. Soft Pretzels and Honey Mustard Everyone loves carnival food and soft pretzels are both delicious and portable! Prefer to make your own bite-size pretzels? Check out this recipe for two-ingredient dough pretzel bites that uses Greek yogurt! Brain benefit: The probiotic in yogurt can boost memory, concentration, thinking, understanding, and decision-making skills. Soe studies have found that the fatty acids in mustard oil increase brain function and boost memory. 14. Apple and Peanut Butter Stackers Core apples and slice them horizontally into thick slices that can serve as the “bread” for peanut butter (and whatever else you want to add). Brain benefit: Beyond the brain benefits of peanut butter, apples too, have been found to protect against memory loss. 15. Strawberry Applesauce Tired of paying extra for organic applesauce? It’s easy to make your own strawberry applesauce at home—without added sugar! Brain benefit: In addition to the brain benefits in apples (see #14), strawberries are high in antioxidants, which right off free radicals that can damage cells and lead to memory loss. 16. Pears and Honey Yogurt Dip Dip pear slices into a healthy dip made from Greek yogurt, cinnamon, honey, and vanilla extract. Brain benefit: Pears are a good source of copper, a trace mineral that’s vitally important to maintain a healthy central nervous system. 17. Homemade Snack Mix There’s no limit to what you can add to your signature snack mix! Low-sugar granola, cashews, dried cherries, dark chocolate chips, shredded coconut, almonds, raisins, banana chips—the sky’s the limit! (TIP: Keep an eye on your little ones in case they try to share their snack mix with another child on the playground who may have nut allergies.) Brain benefit: Depending what you put in your granola, you’ll get the brain-boosting benefits (listed above) in nuts, dark chocolate/cocoa, and raisins. Coconut oil provides an alternative fuel source to glucose which may help anyone with impaired brain function or memory. Healthy food isn’t just good for developing bones and muscles. The right nutrients can help fuel growing brains, boost focus, and help kids stay energized far better than sugar or caffeinated drinks!