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Writing Sample

4 Delicious And Nutritious Birthday Party Snack Ideas

Birthday parties are high energy celebrations traditionally fueled on snacks and treats loaded with sugar. The constant excitement and sugary foods often leave partygoers feeling particularly drained for hours to days afterward. You can mitigate that effect by getting creative with your birthday party hors d’oeuvres. By serving a delicious and nutritious arrangement of snack foods, you can teach partygoers to enjoy ingredients that tantalize the taste buds without resulting in an energy crash or bellyache. To achieve this goal, include the four following items on your snack table.

Fruit Skewers

Fruit offers a sweet kick without overloading the body with excess carbohydrates and refined sugars. Unprocessed raw fruit provides the full vitamin and mineral values contained in each produce type.  Avoid canned or cooked fruit products, as the high heat required for processing destroys vital nutrients, especially vitamin C (Yuan et al., 2009).

You can make fruit more interesting and easier to eat on the go by cutting it into small cubes and pushing the pieces onto skewers. Arrange the fruit by color to create a pattern that complements or contrasts the selected hues used for your party theme.

Cheese Kabobs

Just one ounce of cheddar cheese provides seven grams of protein and 20% of the calcium required each day (Calcium, 2010). At just 0.4 grams of carbs per serving, a cheesy snack balances out sugar rich treats and beverages.

You may find that a cheese tray can stall or slow the planned activities at high energy parties. Push a thin pretzel stick through each cheese cube to create a highly mobile snack. Your guests will snatch up these treats and eat them on the run to avoid missing out on the party festivities.

Snow Cones

Ice cream on its own only has 16 grams of carbohydrates, on average, per ½ cup serving. Unfortunately, many people see ice cream as a vessel in which to pile on syrups, sprinkles and other sweet treats. A fully loaded cup of ice cream can overload the system in sugar, resulting in gastric distress, inflammation or sleepiness (Daniluk, 2012).

You can provide a less sugary alternative with the same sweet, cool taste by serving snow cones instead. You can pour sugar free syrups, at just one carb per serving, right over the top of the shaved ice. Your guests can stay hydrated and avoid a bellyache without feeling like they are missing out on one of the best birthday party treats of all.

Applesauce Cupcakes

The prevalence of childhood allergies inspired bakers to find recipe workarounds that allow everyone to partake without worry. One such workaround involves using applesauce as a leavener in place of eggs and the results were truly delightful. The acidic juices in applesauce work in conjunction with baking soda to allow baked goods to rise while in the oven (Phillips, 2000).

You can capitalize on this effect by creating applesauce flavored cupcakes. You will simply replace the eggs and baking powder in your favorite vanilla cupcake recipe with an equal amount of unsweetened applesauce by volume. The natural sweetness of the apples allows you to reduce the sugar by half as well to bring down the carb count in each cupcake.

After taste testing your party appetizers at just one birthday, your friends and family may start clamoring for your secrets on keeping sugar down while maintaining the spirit of the celebration. Freely share your ideas to help transform the birthday party snack table into a nutritious, yet delicious variant of its former self.


Calcium. (2010). Retrieved March 03, 2016, from

Daniluk, J. (2012, July 20). When Food Causes You Pain. Retrieved March 03, 2016, from

Phillips, S. (2000). Leaveners. Retrieved March 3, 20016, from

Yuan, G., Sun, B., Yuan, J., & Wang, Q. (2009, August 10). Effects of Different Cooking Methods on Health-Promoting Compounds of Broccoli. Retrieved March 03, 2016, from