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Recipe & Meal Ideas

5 Refueling Snacks for Kids Who Love Yoga

Your child benefits from yoga as much as you do—and for many of the same reasons. Marsha Wenig, Yoga Journal contributor, explains:

“When children learn techniques for self-health, relaxation, and inner fulfillment, they can navigate life's challenges with a little more ease. Yoga at an early age encourages self-esteem and body awareness with a physical activity that's noncompetitive. Fostering cooperation and compassion—instead of opposition—is a great gift to give our children.”

When the class is over, you both need a post-yoga snack to make sure you and your little one are getting the nutrients needed to refuel your minds and replenish your tired body. The best post yoga snack is balanced, with a mix of protein, healthy fats and carbohydrates: the fat sustains you, the protein feeds your muscles and the carbohydrates replenish your energy.

Here are a few snack ideas to try with your young yogi. Alternate between the different categories, depending on what you and your child are in the mood for that day, to reap all the benefits of the class you just left.

High Protein Snacks

A high-protein snack is ideal after a class that was especially challenging for you or your mini yogi. Their muscles need to repair and grow, and protein helps thee process along.

One easy way to get extra protein in one sitting is to use protein powder, which is just as healthy for your child as it is for you. In our guide, Protein Powder For Kids: A Complete Guide, we share a few tips for choosing the best protein powder for your little yogi:

  • Check the ingredients: Make sure the powder is made from whole, organic ingredients.
  • Stick with whey protein: The guide explains, “This type of protein is made from cow’s milk and is one of the most common forms of protein found in powders—it’s also commonly found in baby formulas and is made up of casein and whey.”

Snack idea: Protein Smoothie: This is ideal for when you want something light and easy. Don’t forget to add healthy fats like coconut shreds or nut butter, so your body can absorb all the nutrients.

Quick and Easy Snacks

A quick and easy snack is best for days when you’re squeezing a class into an already busy day, and don’t have much time to get to your next commitment. This means you both need something you can munch on between showering and getting ready.

To make sure you don’t just reach for a handful of crackers instead, keep healthy snacks on hand that are both filling and nutritious is to make them ahead of time. When you come home from class, you can simply grab and go.

Snack idea(s): Make-ahead snack, like egg muffins, frozen homemade toaster waffles or homemade crunchy granola bars.

Your Child's Favorite Snacks

Picky eater or not, sometimes your child just wants comfort food that makes them feel happy, comfortable and safe. Luckily, most kids’ snacks and mini-meals of choice can be made healthier and more nutritious with a few simple modifications. Use the snack idea below when your child is looking for something familiar.

Snack idea: Creamy oatmeal with fruit and nut butter

Make-it-Together Snacks

Making your post-yoga snack together is a great opportunity to teach your little one about nutrition and how to eat healthy. “The best way to teach kids about eating right is to actually get them into the kitchen to prepare healthy meals together. Cooking is a valuable life skill that teaches children about nutrition and food safety, as well as building math, science, literacy and fine motor skills,” suggests the Academy of Nutrition and Dietetics.

Use this as a chance to talk about the healthy snack you’re about the make, along with how to make it, why it’s important for their growing body, and how they can make more healthy choices like this one.

Snack idea: Almond butter and banana sandwich with whole grain, organic bread

On-the-Go Snacks

Bring an on-the-go snack to class with you so you and your little yogi can refuel on the way from from the studio to your next stop. Luckily, many snacks can be taken on the go, as long as you have a covered container to put it in.

Remember, however, that this snack won’t be refrigerated, but will likely sit in your bag while you’re in class. Opt for something that can sit out, without staying cold, and still be good when your little yogi is ready to indulge.  

Snack idea: Trail Mix—don’t forget fun ingredients like dark chocolate chips, whole grain pretzels, unsweetened coconut shreds or dried blueberries.

Simple Snacks for Kids Who Love Yoga

Use these simple snack ideas to make sure you and your young yogi can refuel your mind and bodies after class. Choose the best option for your body and schedule, and don’t forget to bring your child in on the cooking when you can. In the end, you’ll both enjoy a zen snack that’s as tasty as it is healthy.

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