Healthy snacks play a critical role in supporting the energy level and development of children throughout each day. Nutrient-rich nomming helps support brain function, balance moods and blood pressure, and build up the immune system. Encouraging healthy snacking at a young age can help kids develop positive food relationships and mindful snacking habits that last a lifetime.
But knowing what actually counts as a healthy snack — and getting your kids to eat it — can be a challenge. What are healthy snacks for kids? Explore what makes snacks kid-friendly and nutritious below, and get some tips for supporting purposeful snacking at home or on the go.
What Are Healthy Snacks for Kids?
Healthy snacks for kids are those that provide lasting energy and nourishment without excess sugar, salt, or artificial ingredients. Consider options made with minimally processed ingredients and whole foods such as healthy grains, nuts, fruits, and vegetables.
A healthy snack regime balances macronutrients like protein, fiber-rich carbs, and healthy fats, supporting energy while keeping kids full longer. Mindful snacking allows kids to play and learn without constantly returning to the table for "empty" calories.
Check nutrition labels as you work to build a stock of healthy snacks for kids. Look for good sources of vitamins and avoid added sugars and refined flours when possible.
Best Healthy Snack Ideas for Kids
Need healthy snack ideas for kids that your family will actually eat on a regular basis? The quick, easy options below are packed with flavor and offer plenty of fuel for growing bodies. Mix and match them to create appealing snacks to stave off the afternoon crash or for any time your littles are feeling peckish.
- Healthy trail mix. Trail mixes that incorporate nuts, seeds, and dried fruit offer a sweet and savory combo that kids love and parents can stand behind. These high-protein mixes are often imbued with antioxidants and other important nutrients, and you can buy them prepackaged or mix up customized versions at home.
- Fresh fruit. Cut up apples and bananas, or present your kids with a medley of berries. You can tailor this snack to various appetites by adding nut butters for dipping or a dollop of Greek yogurt for protein.
- Greek yogurt. Speaking of Greek yogurt, it makes a great filling snack on its own and helps you add probiotics to your snack tool belt. You can sweeten it with honey to make it more appealing to kids.
- Nut butters and whole grain crackers. Add some crunchy, salty goodness to snacking with a bit of nut butter spread on whole grain crackers — this snack adds fiber and healthy fats to the diet. You could also add nut butter to a slice of sourdough bread for a scrumptious afternoon snack.
- Cheese. Buy high-quality cheese and cut it into sticks or cubes for a calcium-rich snack that goes great with cut fruit and veggies.
- Veggie sticks. Speaking of veggies, raw carrot and celery sticks are great for dipping in hummus or nut butters. Other veggies that often go over well with kids include cucumbers and sweet peppers.
- Oatmeal. Take this heart-healthy favorite out of breakfast time and give it new life as a snack. You can serve up overnight oats anytime or create baked oat bars or homemade granola bars for on-the-go munching.
Tips for Making Snacks Fun & Appealing
A stockpile of healthy snacks for kids is only helpful if the kids actually dig into it. Making nutritious options feel fun and empowering kids to customize them for their own tastes and appetites helps ensure your snack investment doesn't go to waste. Try these tips to help ensure healthy snacks are fun and appealing for your kids.
- Let kids build their own snack plates. When possible, offer a mix of healthy options, like fruits, veggies, cheese, and nuts. Let kids pick and choose to create their own combinations. A sense of control helps encourage better eating habits and prepares kids for managing their own snack habits in the future.
- Rotate ingredients. Probiotic fruit snacks are an easy go-to for snack time, but kids need other nutrients and may want different textures and flavors. Consider stocking up on healthy fruit snacks, trail mixes, and granola bars so kids have varied options when they're hungry.
- Invite kids to help you prep snacks. Teach them to wash produce, cut veggies and cheese, or mix up favorite trail mixes. Seeing the process of snack prep helps foster a greater appreciation for the food.
- Find fun ways to present snacks. Use cookie cutters to create fun bread, cheese, and deli meat shapes. Place food on plates in a way to create geometric shapes or images that delight little snackers.
- Provide snacks before hanger hits. Super hungry kids may be too moody to recognize they want to eat, which can make snack time more of a fight than a feast. Proactively offer healthy snack options when you see the first signs of hunger.
Fuel your kids' adventures with every bite. Stock up on Nature's Garden snacks and keep healthy choices within reach.
