Article of Interest

Healthy Snacks for Kids That Actually Give Them Nutrition

Kids are going to snack. The question is whether those snacks are simply filling time between meals—or actually helping provide the protein, fiber, healthy fats, vitamins and minerals growing bodies need.

Walk down the snack aisle and you'll see plenty of foods marketed directly to children.

Bright packages.

Cartoon characters.

“Made with real fruit.”

“Whole grain.”

“No artificial colors.”

But here's the question that matters more:

What nutrition is actually inside?

Children snack frequently enough that those little eating occasions can become a meaningful part of their overall diet.

That's good news.

Because snack time doesn't have to be the nutritional dead zone between lunch and dinner.

A good children's snack should do more than keep them busy. It should help feed a growing body.

Kids Snack a Lot—Make It Count

Snacks are normal for children.

Young children have small stomachs and may need food between meals.

Older children may go several hours between lunch and dinner.

School, sports and activities can make that gap even longer.

The American Academy of Pediatrics points out that snack time can actually be an opportunity to improve children's overall diets—especially by increasing fruits and vegetables.

That's a much better way to think about snacks.

Not:

“What packaged snack can I give them?”

But:

“What food group could I get into them right now?”

The Simple Snack Formula

You don't need a recipe book.

Try building snacks around two parts:

Something From a Plant
+
Something With Protein or Healthy Fat

For example:

• Apple + peanut or seed butter
• Berries + plain yogurt
• Carrots + hummus
• Banana + peanut butter
• Pear + cheese
• Whole-grain crackers + cottage cheese
• Whole-grain toast + avocado
• Fruit + a handful of nuts for children old enough to safely eat whole nuts

This isn't a nutritional law.

It's simply an easy way for a busy parent to turn “snack” into actual food.

1. Fruit: Probably the Easiest Upgrade

Fruit already has something many children want:

It tastes sweet.

But unlike candy and many sweetened snacks, whole fruit can provide:

• Fiber
• Vitamin C
• Potassium
• Folate and other nutrients
• Water
• Naturally occurring plant compounds

Easy options include:

• Bananas
• Apples
• Pears
• Oranges
• Berries
• Melon
• Peaches
• Grapes, cut appropriately for younger children
• Unsweetened applesauce
• Frozen fruit

Whole fruit is generally a better everyday choice than fruit drinks or “fruit snacks.”

A package can have the word “fruit” on the front without being nutritionally similar to eating an apple, orange or handful of berries.

2. Vegetables Don't Have to Be a Dinner-Only Food

Many parents spend dinner begging children to eat vegetables.

Why make dinner do all the work?

Snack time gives you another chance.

Try age-appropriate portions of:

• Carrot sticks
• Cucumber slices
• Bell pepper strips
• Cherry tomatoes, cut appropriately for younger children
• Broccoli
• Snap peas
• Celery

Add something children enjoy dipping them into:

• Hummus
• Yogurt-based dip
• Nut or seed butter where appropriate
• Another nutritious dip your child enjoys

A child doesn't have to love every vegetable.

Keep offering different ones without turning each bite into a confrontation.

3. Add Protein

Protein isn't only for dinner.

Snack-sized protein foods can include:

• Plain or lower-added-sugar yogurt
• Cheese
• Cottage cheese
• Eggs
• Hummus
• Beans
• Peanut butter
• Other nut or seed butters
• Nuts and seeds when age-appropriate
• Small portions of leftover chicken or other protein foods

Pairing a protein-containing food with fruit, vegetables or whole grains can turn a quick bite into a more substantial snack.

And yes—leftovers can be snacks.

There's no rule saying a snack has to come from a box labeled “SNACK.”

4. Don't Be Afraid of Healthy Fats

Growing children need dietary fat.

Healthy fats can come from foods such as:

• Avocado
• Nuts
• Nut butters
• Seeds
• Seed butters
• Fish
• Other foods containing unsaturated fats

Parents sometimes see “low fat” on a package and automatically assume it is healthier.

That's not always true.

Sometimes fat is reduced and sweetness is increased to compensate.

Judge the whole food—not one marketing claim on the front.

5. Whole Grains Can Make Snacks More Useful

Whole grains can provide fiber and other nutrients.

Easy snack options include:

• Whole-grain crackers
• Whole-grain toast
• Oatmeal
• Whole-grain cereal
• Whole-grain pita
• Whole-grain tortillas

But don't assume a brown package or the words “made with whole grain” tell the whole story.

Read the ingredient list and Nutrition Facts label.

A product can contain whole grain and still contain plenty of added sugar or sodium.

6. Fiber Is Worth Looking For

Fiber helps support healthy digestion and can help children with regular bowel movements.

Foods that naturally provide fiber include:

• Fruit
• Vegetables
• Beans and peas
• Whole grains
• Nuts and seeds

Notice something?

The same foods keep showing up.

That's because nutrient-dense foods rarely provide just one useful thing.

An apple isn't a “fiber supplement.”

Beans aren't merely “protein.”

Whole foods tend to bring multiple nutrients together.

Fiber-rich snacks can be particularly useful for children who struggle with constipation. See Constipation in Children: What Parents Can Do to Help.

What About Yogurt?

Yogurt can be an excellent children's snack.

Depending on the product, it can provide:

• Protein
• Calcium
• Other nutrients
• Live cultures in products that contain them

But flavored yogurt can also contain substantial added sugar.

A simple option is plain yogurt with:

• Berries
• Banana
• Peaches
• Cinnamon
• A small amount of lower-sugar whole-grain cereal

Or compare labels and choose a flavored yogurt with less added sugar.

You don't have to make the perfect choice. Just make a better one.

Watch the “Healthy Snack” Marketing

Children's snack packaging can be persuasive.

You'll see phrases such as:

• Made with real fruit
• Contains whole grains
• Gluten-free
• Organic
• No artificial flavors
• Made with real vegetables

Those statements may be true.

But none of them automatically tells you whether the food is nutrient-dense.

A product can be organic and still contain plenty of added sugar.

A snack can contain a little fruit and still be mostly refined carbohydrate.

A cracker can contain some whole grain and still be low in fiber.

Turn the package around.

Look at:

• Added Sugars
• Dietary Fiber
• Protein
• Sodium
• Serving size
• Ingredient list

For more on added sugar, see Sugar and Children's Health: How Much Is Too Much?.

12 Easy Snacks That Actually Give Kids Nutrition

What About Snack Bars?

Bars are convenient.

They're easy to throw into a backpack, purse or car.

But “granola bar,” “protein bar” or “energy bar” doesn't automatically mean nutritious.

Some are essentially sweet snacks with health-oriented packaging.

Compare:

• Added sugar
• Protein
• Fiber
• Serving size
• Ingredients

If the first few ingredients are mostly refined grains and sweeteners, the bar may not be doing much more nutritionally than another packaged snack.

Convenience is useful. Just don't let the wrapper do the thinking for you.

What Should Kids Drink With Snacks?

Most of the time:

Water.

Children don't need juice, sports drinks, soda or another sweet beverage every time they eat.

Milk or an appropriate unsweetened fortified alternative can also provide nutrition when it fits the child's overall diet.

Don't turn every snack into two snacks by adding a sugary drink beside it.

What About Kids Who Are Extremely Picky?

This is where real life enters the conversation.

A list of healthy snack ideas doesn't help much if your child refuses nearly everything on it.

Don't expect a child who currently eats three foods to suddenly love hummus, peppers and plain yogurt tomorrow.

Start with foods they already accept.

Then build outward.

If they eat crackers, try a whole-grain version.

If they eat apples, add a familiar nut or seed butter when appropriate.

If they eat flavored yogurt, compare brands or gradually mix it with plain yogurt.

If they eat cereal, add berries or banana.

Improvement counts even when perfection isn't happening.

For more help, see Why Won't My Child Eat? Picky Eating, Nutrition & When to Worry and Best Vitamins for Picky Eaters: What Kids May Be Missing.

Snacks Can Help Fill Nutritional Gaps

Instead of thinking about what your child already ate today, ask what they haven't eaten.

No fruit yet?

Make the snack fruit.

Very little protein at lunch?

Add yogurt, cheese, egg, hummus or another protein food.

No vegetables?

Put vegetables and dip out after school.

Short on calcium-rich foods?

Yogurt or cheese may fit.

Not much fiber?

Whole fruit, vegetables, beans or whole grains can help.

Snacks for School & Learning

School snacks need to be practical.

They may need to survive a backpack.

They may need to be eaten quickly.

And schools may have allergy restrictions.

Depending on school rules and the child's age, options might include:

• Banana
• Apple or pear
• Unsweetened applesauce
• Whole-grain lower-sugar cereal
• Cheese with whole-grain crackers
• Yogurt if refrigeration is available
• Vegetables and hummus if safely stored
• Other simple nutrient-dense foods your child will actually eat

A good school snack doesn't need a claim about “brain power.”

It simply needs to contribute useful nutrition to the child's day.

For the larger school-day nutrition picture, see Foods That Help Kids Learn: Nutrition for the Brain & School.

Don't Let Grazing Replace Meals

There is another side to snacking.

A child who grazes continuously from breakfast to bedtime may never arrive at a meal genuinely hungry.

Then parents become frustrated because the child won't eat dinner.

Structured meals and snacks can help.

Instead of allowing constant access to snack foods, establish reasonable eating times and let children develop an appetite between them.

Snacks should support meals—not eliminate the need for them.

A Quick Safety Note for Younger Children

Some otherwise nutritious foods can be choking hazards for babies, toddlers and younger children.

Foods such as whole nuts, whole grapes, chunks of nut butter, raw hard vegetables and other firm or round foods may need to be avoided or modified depending on age and developmental ability.

Cut, soften, spread or prepare foods in an age-appropriate way.

And always follow your pediatrician's guidance for feeding infants and young children.

A Parent's Better-Snack Checklist

FAQ: Healthy Snacks for Kids

What is the healthiest snack for a child?

There isn't one perfect snack. Whole fruit, vegetables, yogurt, cheese, eggs, hummus, whole grains, nut or seed butters and other nutrient-dense foods can all be good choices depending on the child's age, allergies and overall diet.

What is an easy formula for a healthy snack?

Try pairing a fruit, vegetable or whole grain with a protein or healthy-fat food. Examples include apple and peanut butter, yogurt and berries, vegetables and hummus, or cheese and whole-grain crackers.

Are packaged snacks bad for kids?

Not automatically. Packaged foods vary tremendously. Read the Nutrition Facts label and ingredient list rather than deciding based only on packaging. Look at added sugars, fiber, protein, sodium and serving size.

Is fruit too sugary for a snack?

No. Whole fruit contains naturally occurring sugar along with fiber, vitamins, minerals and water. Whole fruit is nutritionally very different from candy, soda or many foods containing large amounts of added sugar.

What are good snacks for picky eaters?

Start with accepted foods and make small improvements. Add fruit to a familiar cereal, pair crackers with cheese, add nut or seed butter to an accepted fruit when appropriate, or gradually reduce the added sugar in yogurt. Progress can be more realistic than demanding a completely new diet overnight.

Should kids have protein at every snack?

Not every snack has to contain every nutrient. But pairing fruit, vegetables or whole grains with a protein-containing food can make snacks more nutritionally useful and help contribute to the child's overall daily intake.

Can children snack too much?

Yes. Constant grazing can reduce appetite at meals. Planned snacks between meals can provide useful nutrition while still allowing children to become hungry for their next meal.

Key Takeaways for Parents

The Parent's Bottom Line

Kids are going to snack.

So use it.

Don't automatically reach for something simply because the package says “kids snack.”

Open the refrigerator.

Grab an apple.

Add peanut butter.

Put berries into yogurt.

Give them vegetables and hummus.

Pair cheese with fruit.

Serve yesterday's chicken if that's what they'll eat.

It doesn't have to be fancy.

It doesn't have to photograph well.

And it certainly doesn't need a cartoon character on the package.

It just needs to give your child something their growing body can actually use.

Founder Perspective

The LifeSource Vitamins Standard

Recommended Reading

• Best Vitamins for Picky Eaters: What Kids May Be Missing
• Constipation in Children: What Parents Can Do to Help
• Sugar and Children's Health: How Much Is Too Much?
• Why Won't My Child Eat? Picky Eating, Nutrition & When to Worry
• Foods That Help Kids Learn: Nutrition for the Brain & School

Supporting Better Nutrition One Snack at a Time

A child's entire diet won't be made or broken by one snack.

But snacks happen often enough that better choices can add up.

Use them to add the fruit, vegetables, protein, whole grains, healthy fats, fiber, vitamins and minerals children may not be getting enough of at meals.

Questions About Children's Nutrition?

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not intended to replace a varied diet or medical care. Always consult your child's pediatrician or qualified healthcare professional before giving dietary supplements to a child.