Growing children may need snacks in between meals to curb their hunger and keep them active throughout the day! So, do you ever wonder what snacks to give your child that are both nutritious and delicious? Choosing healthy snacks for your child can support and even enhance their healthy eating habits by providing them with the nutrients to stay active and continue to grow4. Here is a simple breakdown of nutrients and example foods to guide your creativity in creating snacks your child will find tasty and be excited to eat.

Carbohydrates

Carbohydrates are the major source of energy for our bodies and what keeps your little ones energetic1! They are necessary for growing kids’ minds and bodies. Include nutrient-rich sources like whole-wheat options because their extra nutrients and fiber give them staying power, which means that your child will feel fuller for longer3. Here are some examples of carbohydrates to consider adding to your child’s diet through snacks4:

  • Whole-grain wheat bread, tortillas, crackers, cereals, pita, bagels

Protein

Protein is the building block of growth that your child’s body needs to get big and strong1! Protein also can keep your child fuller for longer in between mealtimes3. Here are some examples of protein sources, both animal and plant-based, to have around as a part of your child’s snacks4:

  • Animal sources
    • Canned fish – salmon, light tuna
    • Meats – Chicken, beef, pork
    • Deli meats – Turkey breast, ham, roast beef
    • Eggs
    • Greek yogurt
  • Plant-based sources
    • Tofu
    • Nut and seed butter (peanut, almond, sunflower)
    • Beans, Chickpeas, Legumes
    • Plant-based yogurts

*It may be helpful to review the nutrition facts on yogurts to be mindful of their sugar content.

Fat

Fat often gets a bad rap, but it plays a significant role in children’s development and overall growth1. Saturated fats are found in foods like meats, dairy products, desserts, and fried foods. Unsaturated fats are found in plants, oils, and tree nuts. These are essential for cognitive development and heart health in kids1. Here are some examples of fat sources to incorporate into your child’s snacks:

  • Fish like salmon, cod, or light canned tuna
  • Nuts – almonds, macadamia nuts, walnuts, pecans
  • Avocado
  • Low-fat cheeses
  • Milk

Fruits & Veggies

Perhaps the hardest food groups to get your child to eat. Try introducing them or adding more of them to your child’s diet by pairing them with at least one of the food groups above in their snacks4! Children’s growing bodies need lots of nutrition, and fruits and vegetables are packed with loads of essential vitamins and minerals1. Be sure to include a variety of colors of fruits and vegetables on their plate4. Encourage them to eat whole fruits as they contain less added sugars than juices. Here are some examples of fruits and veggies that are ideal for snacking4:

  • Fruits
    • Apples, bananas, peaches, nectarines, pears
    • Cherries, grapes, sliced/pitted plums
    • Orange or grapefruit sections
    • Strawberries
  • Vegetables
    • Carrot/celery sticks
    • Raw/steamed broccoli or cauliflower
    • Grape/cherry tomatoes
    • Fresh/frozen corn or peas
    • Sliced cucumbers

Creating a Snack

Here are some snack combination ideas to get you started on creating healthy and balanced snacks that your child will love!

Sweets

  • Yogurt parfait: yogurt + fruit of choice + granola/cereal
  • Celery sticks/apple slices + nut/seed butters
  • Smoothies: blend together milk of choice, yogurt, and fruit of choice
  • Whole grain waffle + yogurt + fruit of choice

Savory

  • Whole wheat bread/tortilla/crackers + deli meat/canned fish of choice + veggies of choice
  • Whole wheat bread/tortilla/crackers + hummus + veggies of choice

Extra Helpful Tips

  • Increase the variety of snacks to keep your child excited and eager to try new foods!2
  • Keep a list of the snacks you’ve tried, take note of which ones your child likes/dislikes, and keep the ones they like on rotation2
  • Help your child feel empowered to make their own decisions on healthy snacking that they can take with them in the future with interactive activities such as this online activity: https://www.fda.gov/food/nutrition-education-resources-materials/whyville-snack-shack-games

By Charis Tang, Rice University Student

References

  1. Braddock, J. Quick and nutritious snacks for kids on the go. Clifbar.
  2. Castle, J. (2022, February 25). 51 filling snacks for kids. The Nourished Child.
  3. Mayo Clinic Staff. (2022). Healthy snacks for kids: 10 child-friendly tips. Mayo Clinic.
  4. Unknown. (2020). Choosing Healthy Snacks for Kids. healthychildren.org from the American Academy of Pediatrics.