Ban the Goldfish Crackers:
Healthy Snacks for Kids are Easy!

As a parent and teacher myself, I know how hard it is to think of healthy snacks for kids. When it’s snack time for my preschoolers, it’s much easier to reach for a bag of cheddar flavored fish-shaped crackers than to think about a healthy alternative.

Luckily, there are quick and nutritious options available – all you have to do is to keep reading to find out how to put it together.

The time to figure out healthy snacks for kids is NOT when they’ve just returned home from school, famished, and whining that they’re “starving!” (Not that my angels have ever done this….)

With a bit of forethought and preparation, you can be ready to handle those hunger pangs with nutritious choices.

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Healthy Snack Guidelines

There are a few things you need know about making healthy snacks for kids before you get started. The first is the amount of food to give for each snack. Serving a whole sandwich with a piece of fruit and glass of milk may be more of a meal than a snack.

So what are the correct portions for your child? If you go to the U.S. Department of Agriculture’s website, you can calculate how much of each food group your child should be eating daily.

Once you know that amount, you can break it down into meals and snacks. Most parents serve 3 meals and 1 or 2 snacks per day. Snacks should really be smaller than meals – just enough to get your child through until the next meal time.

Another suggestion is to offer different snacks from day to day. Everyone gets bored with the same old, same old – including children. You could make a weekly snack schedule and repeat it every week. For example, every Monday morning you serve ½ an apple and ¼ cup of peanuts.

One last guideline is to schedule meal and snack times. If snacks are given too close to mealtime, your child may not eat the right portion sizes or be willing to try new foods. I have also found from experience that children like to know what to expect. If they know that meals and snacks are served at certain times, it is one less thing for them to worry about.

That being said, you also have to be willing to listen to your child. They may be going through a growth spurt and need to eat more often than you have scheduled. Have a schedule, but know when to be flexible as well.

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Food Group Options

Next, of course, you need to arm yourself with knowledge about healthy options in each of the food groups. (I know what you’re thinking. And no, fruit roll-ups do not count as a fruit, nor do French fries count as a vegetable.)

Here are some examples from each food group:

Grain Group (preferably whole-grain):
Bread slice
Toasted oat cereal
Graham crackers
Tortilla
Bagel
Low-fat granola

Dairy Group (fat-free or low-fat):
Milk
Cheese
Yogurt

Vegetable Group (too many to list, but here are some examples):
Carrots
Celery
Broccoli
Sweet potato
Peas
Green beans
Cucumbers
Peppers
Tomatoes

Fruit Group (again, just a few examples):
Apple
Banana
Orange
Berries
Grapes – be careful, choking hazard!
Peach
Pear

Mean & Beans Group:
Chicken
Lean beef
Almonds
Sunflower seeds
Salmon

Now that you know some good selections from each food group, how do you go about combining all that knowledge into making healthy snacks for kids?

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Ideas for Healthy Snacks for Kids

The moment you’ve been waiting for! Here are some quick and easy healthy snacks for kids. (Refer to MyPyramid for correct portion sizes for your child)

- Graham crackers spread with peanut butter and mashed banana
- Trail mix (Cheerios™, dried fruit, nuts)
- Veggie sticks (like celery, cucumbers, & carrots cut into strips) with hummus dip
- String cheese and ½ orange
- Yogurt and granola
- Hard-boiled egg and slice of toast
- ½ apple and peanut butter
- Fruit smoothie (milk, yogurt, frozen berries, ice)
- Ants on a Log (celery, peanut butter, raisins)
- Applesauce and almonds
- Cheese slices on whole-wheat crackers
- Glass of milk and ½ whole-wheat bagel spread with peanut butter
- Glass of apple juice and cheese quesadilla (tortilla with melted cheese)
- Banana spread with peanut butter
- Peach slices topped with vanilla yogurt
- Tomato slices with mozzarella cheese

Mmmmmm – this list is making me hungry! Hopefully, your family will enjoy this list of healthy snacks for kids as much as mine does!

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Return from Healthy Snacks for Kids to Preschool Snacks

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