Serving a snack that satisfies the captious palate of a finicky child while still supplying the nutrition a growing body needs can prove an impossibly onerous feat. But, no matter the difficulty, knowing what kids need to stay healthy is absolutely essential to placing the right foods on their plates.
So, what constitutes a healthy snack for growing children? As with adults, a balanced diet requires careful consideration in choosing the entire contents of each plate or snack consumed to ensure that an adequate supply of protein, healthy fats, and carbohydrates is included.
Most children (and adults) lack the fiber, vitamins, and minerals they need in their daily diet. An easy solution seems to be the addition of vegetables and fruits to add dietary fiber to their regular regimen of healthy living, however getting your child to actually eat these foods is another matter entirely.
How to Encourage Healthy Snacking Habits in Your Child
If you're a parent, chances are you've put something on the dinner table that your child simply would not touch. Luckily, our resident Health Nut and Registered Dietitian is a mom herself who knows these tribulations all too well. As such, she’s selected snacks and recipes that appeal to the palates of children and has shared a few tips to encourage healthy eating in your household.
Introducing your children to new foods, flavors and textures may require repetition before you find healthy options that really stick. Don’t give up on the first try and be sure to test multiple varieties of foods to find formulas that cater to your kids’ preferences. For example, we have many different types of trail mix and, though it may take several tries, our variety ensures you can find a flavor to cater to any palate.
Including your child in the process of picking healthy snacks is another way to ensure they enjoy eating healthy. Show them our selection of specially selected snacks below and let them voice their preferences before placing your order. This will help them get excited for the healthful munchies to arrive.
Once you receive your tasty treats, try keeping them in the cupboard at your kids’ eye-level so that they naturally gravitate towards these more nutritious options. Any empty calories, fatty foods, and surplus salts and sugars should be kept out of sight and out of mind. If your child’s longing for salty chips persists, we have awesome alternatives, like veggie chips and banana chips, that pack the same crunch while also offering an abundant supply of nutrients.
Lastly, get your kids excited about healthy eating by mixing up the snacks you pick. A diverse diet will keep their taste buds interested in eating right; so select a sizeable assortment to keep things exciting. For more tips on snacks that support healthy snacking for your circumstances, check out our repository of additional resources below.
Children are hungry after a long day at school and, when left to their own devices, many may turn a simple snack into a late lunch. Eating the wrong thing after school can negatively impact health in a number of ways, including spoiling appetites for a healthy dinner. Learn the best snacks for your child’s after-school cravings here.
Serving healthy snacks is all the more essential when the recipient is young; and treating toddlers to food that is both wholesome and tasty can be truly trying. Learn how to select nutritious foods to support your child’s specific needs and how to encourage healthy habits here.
Staying healthy in today’s school’s can be a struggle for students, who are faced with vending machines full of potato chips, candy and other unhealthy options. Even the cafeteria often offers only oily pizza slices, tater tots and cookies. Help your child stay healthy by providing these healthier alternatives to help power them through the day.
Many know that teenagers can eat an impressive amount of food, but not everyone is aware that this is because this period of their lives is a time of monumental growth. This growth requires the right fuel to ensure a healthy pathway to adulthood. Learn more about the nutritional needs of teenagers and discover the best.
Healthy Snack Recipes for Kids
Searching for a great way to get engaged with your child while simultaneously promoting a healthy lifestyle? Create these incredibly delectable, surprisingly wholesome collations with your kid for a fun and rewarding experience!
No-Bake Granola Bars Recipe {gluten-free, vegan}
A classic confection for compelling any child to consume a more wholesome treat, these granola bars offer ample nutrients, supply a terrific taste, and are extremely easy to make!
Ingredients: Gluten-free rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. unsweetened applesauce, melted cacao nibs or dark chocolate.
Total Time: 15 minutes | Yield: 8 - 10 servings
No-Bake Cheesecake Bites Recipe {gluten-free}
Searching for something to satisfy that sweet tooth that offers a more modest supply of sugar? These tasty treats take the cake with a recipe that is fast and easy to make!
Ingredients: Pitted dates, almond flour, cacao powder, vanilla extract, almond milk, raw cashews, maple syrup, canned pumpkin, pumpkin spice.
Total Time: 20 minutes | Yield: 16 - 20 squares
Blueberry Muffins Recipe
{gluten-free}
A sweet breakfast treat, these scrumptious muffins are a great way to start the day with a familiar flavor that gratifies even the fussiest of palates.
Ingredients: Coconut flour, brown rice flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, coconut chips, dried blueberries, unrefined sugar, baking powder, baking soda.
Total Time: 45 minutes | Yield: 10 muffins
Strawberry and Banana Overnight Oats Recipe
A sweet treat that takes moments to make, these overnight oats save time in the mornings with a superbly sweet breakfast treat that you can prepare the night prior.
Ingredients: Gluten-free rolled oats, chia seeds, walnuts, unsweetened shredded coconut, fresh or frozen strawberries, ripe bananas, agave or maple syrup, almond milk.
Total Time: 15 minutes | Yield: 10 - 12 servings
Healthy Snack Suggestions for Kids
When it comes to snacking, nearly all children (ages 2 years and older) have at least one snack per day according the 2015 Dietary Guidelines for Americans. Snacking can deliver important nutrients like: fiber, vitamins, and minerals. The key is choosing nutrient-rich snacks! Our Health Nut and Registered Dietitian is a mom and understands what kids love, so check out this list of healthier snacks that are particularly perfect for kids!
Raw Chocolate Chip Granola Bites
These bites are based around oats but also include raw sunflower seeds, raw pumpkin seeds, cinnamon, flaxseed meal, and coconut. Each 6-bite serving provides 5 grams of fiber plus 8 grams of protein! What’s great about these being oat-based snacks is that this fiber is soluble fiber- specifically, beta-glucan, which is linked to helping lower lousy (LDL) cholesterol levels.
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Organic Freeze-Dried Bananas
If your little ones are constantly looking for snacks and you’re trying to limit their calorie count to a healthy amount, our freeze-dried bananas are a great go-to with only 33 calories per serving. These bits offer a crunchy option with only one ingredient, which is packed with potassium to help nerves and muscles communicate.
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Jumbo Raw Peanuts (In Shell)
Snack along with your kids on these lavishly large legumes! Getting peanuts that are in-the-shell is a fun way to make a snack take a little longer to eat, which can help with portion control. Peanuts provide heart helping fats, 4 grams of fiber, and 7 grams of protein. Generally, nuts have been linked to having a cholesterol lowering effect on the body and may help reduce inflammation.
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BBQ Peanuts
Flavor-boosted peanuts can make a great salad topper or a perfect snack! Peanuts are nutrient dense, deliver plant-based protein, and are linked to helping heart health. The connection between peanuts and heart health seems to be linked to their bioactive compounds including: phenolic compounds, tocopherols, and phytosterols.
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Green Bean Chips
Our green bean chips are a fun alternative to typical chips, and each serving provides 3 grams of fiber. Green beans also provide vitamin A, which is linked to helping enhance the immune response and supporting eye health; they also provide magnesium, potassium, and folate.
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Whole Wheat Fig Bars
Our whole wheat bars have a fig-based filling and an outer coating that is made with whole wheat flour. These bars are tasty and a great way to work in more whole grains into the eating routines of children; each serving provides 2 grams of fiber. Pack these bars in single serving bags for an on-the-go snack or place them in lunch boxes as part of a wholesome meal! You can also try these bars for breakfast with a light spread of peanut butter or soynut butter for a palatable protein boost.
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Veggie Chips
These veggie chips make an ideal alternative to potato chips for kids that love the satisfying crunch of similar, traditionally salty snacks. Made purely from good-for-you veggies, each serving has only 126 calories and 3 grams of fiber per serving.
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Kettle Corn Half Popped Popcorn
This snack will be a sure win with kids! It’s both slightly sweet and slightly salty. With only 1.5 grams of sugar per serving, it has just a fraction of a teaspoon of sugar. Plus, its 3 grams of fiber will help keep kids full.
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Honey Pistachio Energy Squares
These energy squares are kid-friendly and provide fiber and protein with only 120 calories per serving. Try packing these energy squares for a snack or add them to school lunches for a nutrient boost.
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Vanilla Light and Crunchy Granola
This granola is tasty enough to stand alone or to define an indelibly delicious mix when combined with dried fruit or stirred into yogurt. Each serving has 2 grams of fiber and only 110 calories.
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Freeze-Dried Peas
Pass the peas please! These make a great snack with 6 grams of fiber and only 36 calories per serving. Pack a serving into your best single-serve containers for an on-the-go veggie snack that can be enjoyed anytime!
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Organic Pecan Date Rolls
These chewy treats make great healthy snacks for kids. The best part is that there isn’t any added sugar, all of the sweetness is purely from the naturally delicious dates. Another bonus is a super simple ingredient list - only dates and pecans! Score!
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Natural Strawberry Fruit Leather
Looking for a fruity, chewy snack that is easy to bring along on any trip or outing? These fruit leathers are made from fruit puree with no added sugar and are individually packaged to provide a tasty anytime treat. Check out our awesome variety of scrumptious flavors!
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