10 Dietitian Approved Snacks for Kids

Hunger often strikes between meals, and for kids especially, we need healthy alternatives to fill that hunger hole and add some nutrition at the same time. Snacking is part of a healthy diet.

Keeping our hunger levels in check with healthy snacks helps us make healthy choices for our next meal.

Here are some healthy snack ideas to get you started.

1. Hummus and vegetables: This is a great snack because there is so much variety in veggies and hummus flavors. Next time you’re at the grocery store, check out the many different types of hummus. Or better yet, find some great recipes for home-made hummus on-line.

2. Fruit and yogurt: This is another customizable snack option. Pick your favorite flavors or try something new.

3.Tortilla chips and salsa: If you’re looking for a little spice or crunch, look no further. This snack has both! There are great options on the market for whole grain tortilla chips and plenty of salsa options as well.

4. Low-sodium lunchmeat and low-fat cheese: This protein-rich combination can also be paired with whole grain crackers or a tortilla. Just be aware of the sodium content in your lunchmeat. Find a low-sodium option. There are some really tasty ones available.

5. Air-popped popcorn: Air-popped is a great option. the way to go since you get a blank slate onto which to add any flavors you want! And did you know popcorn is a whole grain? Flavor with olive oil, coconut oil, or a little butter. Or try sprinkling a little parmesan cheese on. The healthy topping options are endless!

6. Apple slices and nut or seed butters: This easy combination is filling and nutritious. Peanut butter is a classic, but sunflower seed butter is a great option for nut-free schools or homes. Almond butter is also a tasty option. And the flavor combination of the apples and almonds is awesome!

7. Fruit and cheese kabobs: This is a fun way to make snack time a little more exciting. Load up some skewers with strawberries, grapes, cheese cubes, melon balls, and anything else you can think of. Everything tastes better on a stick, right?!

8. Smoothie and whole grain toast: Smoothies are a great way to pack in fruits and veggies. Fill that blender with spinach, kale, berries, pineapple and anything else that sounds tasty, as well as milk and/or yogurt. The flavor options are completely up to you. Enjoy one alone or add some whole grain toast topped with nut or seed butter to make it a little more filling.

9. String cheese and whole grain crackers: This classic snack can be filling and nutritious. Look for whole grain crackers with around 3-5 grams of fiber per serving. Opt for crackers whose fiber comes from whole grans, rather than added fiber. String cheese adds some protein and tastes great too.

10. Trail mix: This texture-and-flavor-packed snack can provide some pretty awesome health benefits. It's also a really fun snack for kids to make themselves. You can stick with just nuts/seeds and dried fruit or add things like whole grain cereal.

A few tips for smart snacking include:

  • Include fruits and vegetables regularly. The more kids are exposed to fruits and veggies, and different flavor and texture combinations, the more likely they are to grow up to be teens and adults who eat them.
  • Sit down for snacks. While it can be tempting (and sometimes necessary) to grab a snack on-the-go, encouraging kiddos to sit down to focus on eating can help them tune into how their bodies feel and enhance their sense of enjoyment of the foods.
  • Plan to have snack components on hand. Add the items you need to make a few snacks each week to your grocery list and you'll never be without options.
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