Healthy School Snacks

Can you believe it? It’s already back to school time?

Start the school year off to a good start by teaching children what to have for healthy snacks. It has been shown that if children learn healthy snacking habits early, they are more likely to eat healthier as an adult.

The life of school-aged children can be very active. They may have to refuel their bodies and need snacks in addition to their three meals a day. Also, children may have activities after school which might make them have to eat the evening meal much later. Eating healthy snacks will give more energy and less of a sugar crash than soft drinks, chips, and other calorie snacks.  Give your children a couple of choices to choose from based on their preferences. It is also important to measure out the snack. You don’t want your snack to be “supersized”. Healthy snacks can be kept in pre-measured baggies.

Below you will find healthy snacks items for all children from toddlers to school aged.

Toddlers: 

  • Thin slices or small pieces of fruit
  • Applesauce
  • Cooked veggies
  • Graham crackers
  • Cheese slices
  • Yogurt
  • Low-sugar, whole-grain breakfast cereals

Preschoolers:

  • Cut it! Use a cookie cutter to cut cheese, fruit, veggies, and sandwiches into fun, irresistible shapes
  • Dip it! Pair slices of fruit, veggies, or whole-wheat crackers with a side of dip.  Whether it is peanut butter, low-fat ranch dressing, guacamole, salsa, applesauce, or yogurt

Everyone loves to dip.

  • Create it! Make an art of food.  Try apple-wedge flower petals around a kiwi slice for some flower art.  Or maybe fun food faces with berry eyes and a banana mouth.
  • Sip it! Who says you have to eat a healthy snack?  Fruit smoothies made with low-fat yogurt or milk and fresh or frozen fruit are a great way for kids to drink up important nutrients.
  • Play it! Turn healthy snacking into a game.  For example, make a “food rainbow’ on a plate and let your child decide which colors to eat first.  Next time, you can do the same with different shapes.  Which will it be – squares or triangles?

School-aged children:

  • Home-made trail mix with whole-grain breakfast cereal, nuts, and raisins.
  • String cheese with grapes or other fruit.
  • Fruit smoothies made with yogurt, milk, or a dairy-free mild alternative.
  • Ice pops made with 100% fruit juice or yogurt in ice pops molds or ice cubes trays. Add chopped fruit before putting in the freezer.
  • Whole-grain pretzels with peanut butter.
  • Fruit slices dipped in low -fat flavored yogurt or veggies dipped in humus.

Simple Snack Mix

Note: Use single-serving bags or containers to take this snack on the go.

Prep time: 5 minutes

What you need:

  • 1 cup whole-grain cereal (squares or Os work best)
  • 1/4 cup dried fruit of your choice
  • 1/4 cup nuts, such as walnut pieces, slivered almonds, or pistachios
  • 1/4 cup small, whole-grain snack crackers or pretzels

Equipment and supplies:

  • Large bowl
  • Measuring cups
  • Large spoon

What to do:

  • Measure out ingredients.
  • Combine in large bowl.

How much does this recipe make?

Three to four 1/2-cup servings

 

 

 

USDA:  Kids Rock Nutrition in the Kitchen

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