Dietician Susie Burrell shares 4 easy on-the-go snacks for kids.

Whether they’re playing a game of netball, riding a bike, or just running amok in the backyard, it’s important to provide active children with nutritious foods that will help to restore their energy, as well as build and repair their muscles.

Throughout a high activity day, my tip is to feed your kids' snacks that contain good quality carbohydrates, proteins and healthy fats to help fuel their body.

Carbohydrates are the body’s main source of energy, which means that eating an adequate amount of carbohydrates (such as oats, wholegrain bread and starchy vegetables) before and after sporting activities can help to sustain energy levels and prevent fatigue.

Looking for easy kids' lunches? Check out these turkey hummus pinwheels. Post continues below.

Protein is also a fantastic source of fuel - it helps to keep energy levels regulated and is crucial for the growth, maintenance and repair of muscle tissue. Good sources of protein include meat, fish, poultry, nuts or a natural nut spread like Mayver’s Peanut Butter and dairy.

In addition to carbohydrates and protein, healthy fats work to support your child’s recovery, energy supply and immune system. So, my top tip is for your child to snack, snack, snack - my Crunchy Trail Mix Balls made with Mayver's Crunchy Peanut Butter are a delicious option, can easily be prepared ahead of time, and provide a good source of healthy fats too!

Each of the homemade snacks below are tasty and brimming with the three macronutrients (carbohydrates, protein and healthy fats) required to fuel active kids!

Caramelised Popcorn.

Time: 20 minutes | Serves: 4

Image: Supplied 

Ingredients:

1/3 cup Mayver’s Protein+ Peanut Butter 

1 tbsp extra virgin olive oil 

1/3 cup popcorn kernels 

1/3 cup honey (or maple syrup)

1/4 cup unsalted peanuts 

1/4 cup chocolate chips (optional)

Method:

1. Pre-heat oven to 160°C and line two large baking trays with baking paper. Heat the oil in a large saucepan over high heat. Add the popcorn kernels and cover with a tight-fitting lid. 

2. Cook kernels, shaking the pan occasionally for 3-4 minutes or until the kernels have popped. Add the peanut butter, honey, and stir until coated. 

3. Spread the popcorn out over the lined trays and cook for 5–6 minutes or until golden brown. Allow to cool for 10 minutes. Stir through peanuts, chocolate chips and sprinkle with salt. Serve. 

Crunchy Trail Mix Balls.

Time: 1.25 hours | Makes: 16 Balls

Image: Supplied 

Ingredients:

3/4 cup Mayver's Crunchy Peanut Butter

2 tbsp honey

1 cup traditional rolled oats

1/2 tsp ground cinnamon

1/4 cup raisins

2 tbsp mini M&Ms

1/4 cup dark chocolate chips

Method:

1. In a medium bowl, combine the Mayver's Crunchy Peanut Butter and honey and mix to combine.

2. Add the rolled oats, cinnamon, raisins, M&Ms and chocolate chips to the bowl and mix well.

3. Roll heaped teaspoons of the mixture into balls and then place balls in a mini-muffin case on a large tray. Place the tray in the refrigerator for 1 hour to set.

Peanut Butter and Chia Jam Drops.

Time: 40 minutes | Serves: 14

Image: Supplied 

Ingredients:

½ cup Mayver’s Extra Crunchy Peanut Butter, plus an extra tablespoon to drizzle 

1 cup frozen raspberries

1 tbsp chia seeds 

1 tbsp extra virgin olive oil 

2 eggs, whisked 

1/4 cup honey 

 1 ½ cups wholemeal plain flour 

1 tsp baking powder 

Method:

1. Pre-heat oven to 180°C and line two medium baking trays with baking paper. 

2. To prepare the chia jam, place the raspberries and chia seeds in a small saucepan. Cook over a moderate heat for 2-3 minutes, stirring occasionally. Transfer to a small bowl to cool. 

3. Place the peanut butter, extra virgin olive oil, eggs and honey in a large mixing bowl and whisk to combine. Add the wholemeal flour and baking powder, mix to combine. 

4. Roll 14 tablespoons of mixture and place on the prepared trays. Flatten slightly and then use your thumb to make a small indent into each biscuit. Add 1/2 teaspoon of chia jam into each indent. 

5. Bake for 10-12 minutes, or until golden. Allow to cool on trays for 5 minutes. Transfer to wire racks to cool completely. Drizzle extra peanut butter over the biscuits, if desired. 

Peanut Butter Crunch Bars.

Time: 1.25 hours | Makes: 8 large slices or 16 smaller squares.

Image: Supplied 

Ingredients:

3/4 cup Mayver's Dark Roast Smooth Peanut Butter 

250 g milk chocolate 

1/2 cup unsalted peanuts, roughly chopped 

3 cups puffed rice

Method:

1. Line a 30cm x 12cm deep loaf tray with non-stick baking paper. 

2. Place the peanut butter and milk chocolate in a large microwave-safe bowl and heat in 30 second intervals on medium until melted. Stir well to combine. 

3. Add the peanuts and puffed rice to the bowl and mix well. Pour mixture into the lined loaf tray and place in the freezer for 1 hour to set. Remove and slice into pieces. 

Feature Image: Supplied.