Snacks don’t need to be unhealthy. There are plenty of healthy snack options that give your kids important nutrients and help satisfy hunger between meals.
Try these healthy snack ideas.
- Make “ants on a log” (celery with peanut butter and raisins).
- Add fruit (fresh, frozen, dried, or canned) to fat-free or low-fat yogurt. Look for canned, dried, and frozen fruit with no added sugars.
- Blend fruit and yogurt with some 100% fruit juice to make a tasty smoothie.
- Top whole-grain crackers with low-fat cheese.
- Dip vegetable “matchsticks” (thin sticks made from fresh carrots, zucchini, or bell peppers) in hummus (a dip made from chickpeas).
- Top whole-wheat bread, rice cakes, or apple slices with peanut butter.
- Melt low-fat cheese in a whole-wheat tortilla to make quesadillas. Try adding black beans for an extra boost of nutrition!
- Mix air-popped popcorn with dried fruit and unsalted nuts for homemade trail mix. Serve with a glass of fat-free or low-fat milk.
- Dip tortilla chips in salsa. Look for chips with less sodium.
- Make a mini pizza. Top half of a whole-wheat English with spaghetti sauce, chopped vegetables, and low-fat shredded cheese and heat it up in the microwave or oven.
- Keep fresh fruit in a place that’s easy to reach in the refrigerator or on the kitchen table. This will make it easier for kids to grab a healthy choice.
Snack healthy on the go.
- Take unsalted nuts and unsweetened dried fruits.
- Grab fresh vegetables or fresh fruit.
- Pack low-fat string cheese sticks.
- Use small reusable containers or baggies to take snacks on the go.
Set the rules.
- Teach your kids to ask before they help themselves to snacks.
- Eat snacks at the table or in the kitchen, not in front of the TV or computer.
- Serve snacks like pretzels or popcorn in a bowl. Don’t let kids snack directly out of the bag or box.
- Drink water, milk (fat-free or low-fat), or 100% juice instead of soda or fruit-flavored drinks. Kids can drink up to ½ cup or 1 cup of juice a day, depending on how old they are.