As a parent, I know how hard it can be to find healthy snacks for kids. It seems like every time you turn around; there is some new snack product that has no nutritional value and tons of sugar. If you are looking for healthy snacks for kids, this post will give you ten options to choose from! Healthy snacks are essential because they help kids stay active and focused during the day. Plus, they can encourage healthier eating habits later on in life.
Here are our top 10 healthy snacks for kids:
These portable snacks are perfect for little hands, and they’re loaded with calcium too! These are perfect for taking on the go and can be paired with apples, carrots, or any other favorite fruits and veggies.
These are a great source of protein, and they’re filling too. Plus, they can be prepared in advance when you are short on time to make snacks for the kids!
Fresh fruit and vegetables.
Fresh fruit (apples, oranges, bananas) and vegetables (carrots, celery sticks) with nut butter are good options. Nut butter is healthy and full of nutrients that your children’s bodies need to be healthy! Plus, it’s delicious. Just keep an eye out for nut butter that contains no added sugars or trans fats.
A healthy alternative to chips, crackers, and other snacks full of salt is popcorn! Make it healthier by buying organic kernels and popping them in coconut oil instead of canola oil. It’s a great way to sneak some healthy fats into a healthy snack!
Smoothies are healthy snacks that kids will love! Make them with fruit and vegetables, milk (or almond or coconut milk), ice cubes, honey or maple syrup as natural sweetener options, and yogurt if you want to add some protein. The possibilities are endless!
Frozen banana bites.
Frozen banana bites are healthy snacks for kids that provide them with energy. Cut up a banana into slices, freeze them overnight, dip them in dark chocolate (and add toppings like nuts or dried fruit!)
Yogurt is healthy for kids and provides calcium. You can make your own yogurt popsicles by using Greek Yogurt and a silicone pop mold. Just add in some fruits and nuts, and you’ve got a healthy snack for your children!
Make some homemade granola bars that are full of protein and good fats. It will provide them with good fats to help develop their brains while also keeping their bodies full of energy throughout the day. To do this, simply mix together honey, flaxseed meal or coconut oil, dried fruit, and nuts. Place in a silicone mold, and you’re ready to go!
Get some organic, grass-fed beef jerky that will give them the protein they need while also providing healthy fats. Look for brands that contain no added sugars or nitrites.
Wraps filled with veggies and protein sources like boiled eggs or deli meat are a great way to get kids to eat healthily. These are easy to take on the go or pack in their lunches!
Frequent Asked Questions.
I’m on a budget and can’t afford more expensive, wholesome options; what do you suggest?
I suggest buying in bulk to save money. Brown rice, beans, quinoa, and oats are all healthy options that you can find cheaply at the store! Buying fruits and vegetables in season to save money and buying them from a farmer’s market will give you the best deals on your produce!
Do any of your favorite snacks have too many calories to count as healthy snacks for kids?
Some of our favorite snacks are high in calories, but if your kids are snacking on them throughout the day, they can still fit into a healthy diet.
Which fruits are best for smoothies?
Apples will provide fiber, while bananas give energy! Add yogurt if you want more protein too.
How can I encourage my kids to eat fruits & veggies?
To encourage them to eat fruits and veggies, make smoothies with fresh fruit and vegetables; serve sliced pieces of fresh fruit for a snack; make homemade muffins using fresh fruit and vegetable puree; serve fresh fruit salad after dinner.
How can I encourage my kids to eat healthy fats?
Toss sliced avocados in salads or use them as a spread on toast/bread for sandwiches, top cooked vegetables with olive oil before serving, add coconut milk to curry dishes, etc.; cook meat using animal fat like butter, tallow, or lard instead of seed oils.
How many snacks should we feed our children each day?
Each child is different, so you need to ask your doctor about the best options in terms of quantities!
Some people will tell you that four or five small meals a day are okay, but others may say only three larger meals with unlimited healthy snacks between them. It all depends on how active their lifestyle is (kids who play sports need more food than those who don’t).
Try not to give them snacks too close to mealtimes that they are interfering with their appetite.
What types of salt can I use?
Any type of natural salt is better than regular table salt because it contains minerals your body needs! Himalayan pink salt, Celtic Sea Salt, or Redmond Real Salt are great options for adding to healthy snacks!
What are some good breakfast options?
Scrambled eggs (easy to make ahead of time); low sugar organic smoothies; oatmeal (can cook ahead of time); nut butter on toast/bread.
What should we avoid feeding kids?
Processed meats such as hot dogs, deli meat, packaged snacks like chips and cookies; refined grains such as white/whole wheat bread & pasta; candy and sweetened drinks; anything with added sugar.
How can I tell if my child is overweight or underweight?
If your child’s BMI percentile falls within the 85th to 95th percentile, they are considered at risk for obesity when kids reach adulthood, so you should consult a doctor/dietician about how much weight your child needs to lose! If their BMI percentile falls below the 35th, then they’re underweight; therefore, it would be a good idea to put them on a diet plan (consult a doctor first)
What makes fruit “unhealthy”?
Fruits high in sugar, such as bananas and mangos, aren’t necessarily “unhealthy” but should be eaten in moderation. Fruits that are canned or cooked may also contain added sugars & preservatives, so look for fresh options if possible!
Avoid dried fruits, sweetened juices (like orange juice), smoothies (with added sugars), and fruit-flavored yogurts since they are much higher in sugar than whole fruits.
What makes vegetables “unhealthy”?
Conventionally grown non-organic vegetables can contain pesticides which are very dangerous for kids/teens. Try to buy organic or grow your own veggies if you have a garden!
How many servings of meat do we feed our children per day?
It is recommended that each child have at least one serving of meat, but some health professionals suggest more than that. Some good sources include chicken and turkey breasts, grass-fed beef & bison, eggs, etc.
Do you think it is okay to give kids snacks that contain sugar every once in a while, even if it’s not good for them?
Yes. You don’t have to give them a “junk food-free” life since your child may end up rebelling and craving these foods! There’s nothing wrong with allowing them an occasional treat but make sure that they know their limits.
What are some tips for finding healthy snacks for my kids when we are out?
It’s best to prepare snacks at home and bring them with you when going out! If that isn’t an option, choose fresh fruit instead of chips or candy; if your kids are young, try not to go for the high-sugar/high-calorie options like donuts or brownies.
What kind of drinks can I offer my child?
Water, milk, and unsweetened tea are the best options.
How can I encourage my kids not to snack too much?
Keep the house stocked with healthy snacks so that they will reach for them instead of craving chips or candy. If you have a teenager, try to limit their access to junk food by keeping it in places where they can’t easily get at it (like your room).
The first step to encouraging healthy eating habits in your children is setting a good example yourself and making sure they see you enjoying fruits, vegetables, and other healthy snacks.
It’s also important for them to know where their food comes from, so maybe take the kids on a trip to your local farmers market or plan an outing at a farm! These are all great ways of raising health-conscious individuals!
Healthy snacks are a great way to provide children with the fuel they need for their growing bodies. As parents, we want our kids to have healthy habits from an early age so that, as adults, they will be able to maintain a balanced diet and lifestyle.
This list of snacks is a great place to start when you’re looking for low-sugar, high-nutrient foods that will keep your kids happy and full. Have any favorites on the list? What healthy snack does your family enjoy most? Let us know in the comments!
Matthew Mansour is a professional life coach, fitness trainer, health coach, a blogger with over 800 articles published to date. He enjoys reading and researching books that are reflective of the nature of who we are as humans, understanding the complexity of our minds, and using it as an advantage to propel us forward in life.
He is a self-help enthusiast and he is not ashamed about it! He’s always looking for his next fix of inspiration, motivation, insight, and wisdom from those who have been there before him!
He also does a lot of courses and research on the latest and greatest in the area of self-help, life coaching, and health.
He likes to share his discoveries with anyone who is interested in listening! His personal goal is to help people achieve great results in their lives, that is why he also has a blog about self-improvement.
He loves animals and he currently lives in New Jersey with his loving wife and his recently born child.