Healthy Snacks for Kids
“Don’t eat that, you’ll spoil your appetite.” If only you had a dollar for every time you heard that growing up.
But if the right foods are offered at the right times, snacks can play an important role in managing kids’ hunger and boosting nutrition. A well-timed snack can even out spikes in hunger and provide a much-needed energy boost between meals.
Snacks can keep younger children from getting so hungry that they become cranky, and they can keep older kids from overeating at larger meals. And for picky eaters of all ages, snacks can be added insurance that they’re getting the necessary nutrients.
Snacking worries parents and they often try to prevent eating between meals. That isn’t necessary or even helpful. Children’s energy needs are high, and they usually can’t eat a lot at any one time, so they need to eat about every 3 hours. What’s important is that you have control over the time of the snacks and the type of food.
Offer snacks midway between meals. Give snacks long enough after the meal that your children know they’ll have to wait a while to eat again if they refuse the meal. That keeps children from refusing meals and then asking for food a short time later. It will be easier for you to refuse their begging if you know a snack is coming up.
If children have an early lunch and late dinner, they may need 2 snacks. Try having a snack with protein, fat, and carbohydrate in it 2 or 3 hours after lunch. Then offer a lighter carbohydrate snack, such as fruit juice or crackers, later in the afternoon.
Snack Smart Food List
How can you snack smart? Be choosy!
Pick a variety of foods from these groups:
Fresh fruits and raw vegetables
- berries
- oranges
- grapefruit
- melons
- pineapple
- pears
- tangerines
- broccoli
- celery
- carrots
- cucumbers
- tomatoes
- unsweetened fruit and vegetable juices
- canned fruits in natural juices
Grains
- bread
- plain bagels
- unsweetened cereals
- unbuttered popcorn
- tortilla chips (baked, not fried)
- pretzels (low-salt)
- pasta
- plain crackers
Milk and dairy products
- low or non-fat milk
- low or non-fat yogurt
- low or non-fat cheeses
- low or non-fat cottage cheese
Meat, nuts and seeds
- chicken
- turkey
- sliced meats
- pumpkin seeds
- sunflower seeds
- nuts
Others (these snacks combine foods from the different groups):
- pizza
- tacos
Remember to:
- choose sugary foods less often
- avoid sweets between meals
- eat a variety of low or non-fat foods from the basic groups
- brush your teeth with fluoride toothpaste after snacks and meals
Tips for Smart Snacking
- Keep healthy snacks in your refrigerator or pantry. Let kids choose their own snacks from among a couple of nutritious options.
- Offer a variety of snacks, not just the ones kids already likes. Offer new choices, but don’t give up on foods that may have been rejected in the past. It may take several tries before a child accepts a new food.
- Have a schedule for meals and snacks. This lets kids manage their hunger and learn that it’s OK to skip a meal or snack because there will be another chance to eat at the next scheduled time. Avoid letting kids pick throughout the day, which can dull internal hunger cues and make them more likely to overeat.
- Don’t let kids eat in front of the TV. Serve snacks and meals at the table.
- Keep mostly healthy foods in the house, with those high in calories, fat, and added sugar kept to a minimum. This doesn’t mean kids can never have these foods, but they should be offered only once in a while.
- Serve skim or low-fat milk or water with snacks instead of sugary drinks and soda. Limit 100% juice to one serving per day.
- Make your preschooler a part of the action! Kids this age feel important when adults let them help out. Let them do what they safely can to prepare their own snacks — whether that’s tossing the fruit salad or putting utensils and napkins on the table.
- Keep an eye on how your child’s moods affect eating patterns. Preschoolers often confuse boredom or fatigue with hunger. If your child just ate and is complaining of hunger again, see if a change of scenery or some active play could do the trick.
- Share a healthy snack with your kids, who will follow your lead and get the message that you’re serving something good.