Healthy Snack Ideas for Kids

Growing children need healthy foods to keep their bodies strong and their minds clear. You can encourage healthy eating by talking to your kids about nutrition, involving them in their food choices, and leading by example.

While shopping for groceries, it’s only natural that grown-ups tend to focus on the big three: breakfast, lunch, and dinner. But it’s important to remember that children need wholesome snacks throughout the day as well. Children are always growing, and they use a huge amount of energy as they run, jump, and play — so they may sometimes need to consume additional calories in between meals. Snack time is a great opportunity to get in some more of the vitamins and minerals vital to proper development.

Check out this Parenting Minutes video on healthy snacking to learn more about how parents and caregivers can help children eat healthier.

Here are four ideas for helping kids develop healthy snacking habits:

One key to snacking success is to be prepared. When kids stop running around long enough to say, “We’re hungry!” what they often mean is, “I need food right now!” Stocking items in the fridge such as cheese sticks, cut up grapes or carrots, and individual cups of yogurt or applesauce makes it easy to hand over a healthy option. Try to plan in advance when you’re on the go — packing snacks in your bag is essential to staying on track with healthy, inexpensive options.

Children love to learn about how things work. Explain to your kids that our bodies need certain nutrients and enjoying healthy foods is the best way to get them. Make the learning fun by creating a fruit palette with your kids while teaching them the value of eating a rainbow of fruits and vegetables. When serving dinner, try saying, “This chicken has protein that makes us strong.” While packing lunch, you can say, “This whole grain pasta will give you energy for the school day.” Before you know it, your kids will be making smarter choices on their own, which can lead to lifelong positive eating habits. Keep the learning going with recipes like Science Party Lab Dip or Soft Pretzel Numbers.

When my daughter was a toddler, she saw Daniel Tiger make a “Feeling Faces” snack and was inspired to make one herself. She was excited not only to create a cool face, but to make it with ingredients that were good for her. We made it many times and switched up the toppings as a fun game. I was thrilled because she began asking for new foods at the grocery store to prepare her recipe. When your child seems to be in an experimental phase with food, try to keep it going. Instead of relying on your family’s standbys, ask friends and playmates what their favorite hits are. You may get some great new ideas!

Even as adults, it’s difficult to always make smart choices when it comes to food. Children often mirror their parent’s relationship with food so pay attention to what your kids see you eating. When your children see you eating a new snack, they may become curious — if their caregiver really enjoys something, it might just be worth trying. Being healthy as an adult is not just good for you, it’s great for kids!

Eating healthy snacks can improve your family’s health, create memorable bonding moments, and be inexpensive and educational. Keep nutrition in mind as you shop for food and prepare snacks for your family. Happy snacking!