Only 2 percent of kids ages 2 to 19 consistently eat a healthy diet. Healthy snacks go a long way in making sure your kid gets the nutrients they need.
Look for snacks that have a fruit, vegetable, protein, or nonfat dairy product as the first ingredient or are rich in whole grains. Try different options until you land on a healthy snack that your child enjoys eating. And let your kids help prepare the snacks—you’d be surprised how much better a snack tastes when the children help with the preparation!
10 Healthy Snacks for Kids
Eating healthy snacks throughout the day is great for a child’s diet. Here are some healthy snacks for kids your family can try:
1. Fruits, fruits, fruits!
Grab grapes or an apple, pear, banana, tangerine, or orange. These fruits are easy to throw in a backpack or sports bag, and you can put grapes or slices of fruit in a plastic baggie to eat while you’re on the road. If it’s a hot day, try freezing grapes then eating them for a refreshing snack. You can also grab packaged fruit cups for easy on-the-go snacks.
2. Yogurt parfait
Have some fun in the kitchen with your kids crafting the ultimate yogurt parfait. Use lowfat or nonfat yogurt and let your kids pick the toppings. Some great toppings are granola bits, nuts, and fresh fruit (think raspberries, strawberries, blueberries, bananas, and more!). Add a drizzle of honey or a spoonful of peanut butter for extra flavor.
On the go? Look for kid-friendly lowfat or nonfat yogurt cups or pouches.
3. Rice cakes
Try brown rice cakes topped with peanut butter or Nutella and fruit for a quick and easy snack.
4. Trail mix
Your kids will love helping prepare this snack almost as much as they’ll love munching on it. The best part is that there is no wrong way to make trail mix—you can customize it to your child’s preference.
These are some great ingredients for a healthy and yummy trail mix. Mix and match your favorites to create your family’s own trail mix style!
- Lowfat popcorn
- Raisins or other dried fruits
- Whole grain cereals, like shredded wheat, Chex, and oatmeal O’s
And if you can’t resist a little sweet treat, add some M&Ms, chocolate chips, or marshmallows to the mix. But keep the focus on the healthy ingredients above!
5. Chips and guac
Baked tortilla chips and guacamole, whether store-bought or homemade, is a yummy snack to have at home.
Making your own guac doesn’t have to be time-consuming: Remove the avocado pits, mash up the avocado, and add salt and onion powder to taste. If you make your own guacamole, let your kids help mash those avocadoes! It might get a little messy, but the resulting snack is delicious to eat.
6. Pudding cups
For a quick and easy snack (especially if you’re traveling), try single-serving sugar-free pudding cups to get some calcium in your kid’s system. Let your kid look at the pudding display at the grocery store and pick out the flavor they want to try!
7. Baked chips
Eating healthfully doesn’t mean saying goodbye to favorite indulgences. Baked potato chips actually meet the USDA’s suggested guidelines for healthy snacks for kids, with just 120 calories and three grams of fat.
8. Strawberry crunchies
Strawberry crunchies are a fun snack to make with your kids: Simply dip whole strawberries into your favorite flavor of yogurt, then roll them in granola or cereal. Pop the strawberries in the fridge and let the yogurt dry, then eat them up!
9. Pita pockets
Grab some baked whole-grain pita chips. You can fill them up with veggies and nonfat dressing, or dip them in hummus for a tasty treat.
10. Rabbit bags
Tell your kids they get to eat like a rabbit for the day! Ask them to draw a picture of a rabbit on a plastic baggie with a permanent market, then combine fresh fruits and veggies in the baggie. They now have their very own “rabbit” bag full of fresh and tasty treats that the rabbits in your yard would love to eat.