We'd love it if every kid could snack without worry, but nearly 8% of U.S. children have at least one food allergy. Fortunately, snack foods have come a long way. Whether your kiddo is sensitive to gluten or allergic to peanuts, there are safe, delicious options available for school and home. Use these tips to take the guesswork out of finding allergy-friendly snacks that fit your budget and delight your child's taste buds.
Tips for Choosing Safe Snacks: Avoid Allergic Reactions Without Sacrificing Taste
You don't need a PhD to find allergy-friendly snacks, but you do need time to compare product labels and keep track of ingredients. Get ready to embrace your inner detective! We put together these tips to help you find school-safe snacks that are packed with flavor and nutrients:
- Familiarize yourself with common allergy terms. Shakespeare swore that a rose by any other name would smell as sweet, but he probably didn't know about food allergies. Manufacturers use different names for the same foods, making it more difficult to identify allergy-friendly snacks. Get familiar with the terms used for ingredients of concern before you add a new snack to your child's rotation.
- Check for certifications. Some companies go the extra mile for customers with allergies, striving to obtain gluten-free or dairy-free certifications. Look for these certifications on bags, labels, and other packaging materials.
- Be mindful of the potential for cross-contamination. Cross-contamination occurs when an allergen from one food is transferred to another food. This sometimes happens when manufacturers use the same equipment to produce several items. "Processed in a facility" and "May contain" statements indicate that cross-contamination might be an issue.
- Supplement with whole foods. Fresh produce, such as juicy peaches and crisp bell peppers, is typically free of gluten, soy, peanuts, and other allergens. Just watch-out for cross-contamination when adding these healthy snacks to your menu.
Gluten-Free Snacks That Deliver on Taste and Texture
Some people avoid gluten because they have celiac disease, an autoimmune disorder that affects approximately 1% of the world's population. It's also possible to be sensitive to gluten without having a severe immune reaction to it. This is known as non-celiac gluten sensitivity. If your child has one of these conditions, consider serving these gluten-free snacks for kids.
- Fresh Berries with Yogurt: If your child has a sweet tooth, satisfy it without letting them load up on candy and soda. Fresh berries contain natural sugars, but they're also packed with vitamin C, vitamin E, and other micronutrients. As an added bonus, berries can boost brain power and help your child avoid the dreaded midday slump. Pair fresh berries with low-fat yogurt for a snack rich in protein and calcium.
- Probiotic Fruit Snacks: On busy days, you need a snack that travels well and doesn't require constant refrigeration. Why not grab a pack of probiotic fruit snacks? Probiotics support healthy digestion, increase nutrient absorption, and have other health benefits, making them the perfect addition to a standard fruit snack. They're also small and easy to grab out of the bag, so they're ideal for kids who are busy with piano lessons, sports practices, and other activities.
Peanut-Free Snacks to Satisfy Every Craving
Up to 2.5% of all U.S. children are allergic to peanuts, prompting schools across the country to ban peanut products from school lunches and snacks. The good news? Peanut-free snacks for kids have come a long way since you were in school. Here are a few ideas to inspire you.
- Dried Fruit: Dried fruit starts out as fresh fruit, so it contains fiber, vitamins, and minerals. The main difference is that you don't have to worry about washing, peeling, and slicing, making dried fruit a good choice for days that are jam-packed with classes, after-school activities, and family commitments. Look for brands with no added sugar to maximize nutrition without adding unnecessary calories.
- Popcorn: When prepared without oil or butter, popcorn is a high-fiber snack that's low in calories. With so many herbs, spices, and toppings on the market, the flavor possibilities are almost endless. Spice it up with curry powder, add nutritional yeast for a cheesy flavor, or drizzle just a little melted dark chocolate over the top for a sweet snack that packs a satisfying crunch.
- Peanut-Free Trail Mix: Not all brands of trail mix have peanuts in them, so they're safe to eat around kids with peanut allergies — provided you check the labels. Look for brands made in peanut-free facilities to ensure everyone can snack safely. Trail mix contains fiber and healthy fats, so it helps kids stay fuller longer.
Soy-Free Snacks Packed with Flavor
Kids who are allergic to soy are more likely to be allergic to peanuts and other major allergens, so it's important to choose allergy-friendly snacks carefully. It's wise to choose soy-free, peanut-free foods just in case your child is sensitive to multiple ingredients.
- Hard-Boiled Eggs: Hard-boiled eggs contain protein and healthy fats, making them a satisfying, soy-free snack. If your child is tired of plain eggs, amp up the flavor with paprika, scallions, or other allergy-friendly ingredients. Look for herbs and spices with "soy-free" labels to reduce the risk of cross-contamination.
- Hummus with Fresh Vegetables: Fresh vegetables are one of the best soy-free snacks for kids because they're low in calories, full of nutrients, and pair well with flavorful dips. If your child is hungry, serve up a plate of celery sticks, baby carrots, broccoli florets, or bell pepper strips with a serving of hummus. Made from chickpeas, AKA garbanzo beans, hummus doesn't naturally contain soy. However, it's important to check the ingredients list for soy sauce, soybean oil, and other ingredients of concern.
If you're looking to take some of the guesswork out of snack time, Nature’s Garden has your back. Our curated selection of functionally delicious, allergy-friendly snacks makes it easy to keep little bellies full and happy. Explore the full lineup of probiotic fruit snacks or peanut-free trail mix and embrace snacking that works for your life, not against it.
