Getting kids to eat healthy while still catering to the things that they like can be difficult. And, if you find yourself on the go a lot, snacks are probably a part of your day-to-day schedule. Finding nutritious, filling snacks for your kids may seem like a battle. We’ve collected 10 healthy, on-the-go snack options. There’s something on this list for every child!
Yogurt is an excellent snack for kids because it’s a good source of protein and calcium. Calcium is especially important for kids’ developing bones. Some yogurts also contain live bacteria, which benefit the digestive tract. Choose plain, full-fat yogurt and add in fruit, honey, granola, or whatever your kids like for their yogurt.
2Celery with peanut butter and raisins
Classically known as “ants on a log”, this is a great way to build in veggies and protein. Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter. If your child is allergic to peanut butter or going to be around other children with peanut allergies, sun butter is a great allergy-friendly alternative that still tastes great.
While you can certainly buy this, making your own trail mix is a ton of fun, and you can choose exactly what is in it. Buy some mixed nuts, dried fruit, sunflower or other seeds, and mix it all together in a big bowl. ADD M&M’s for a special treat.
4Cheese and Fruit
Cheese is a great source of calcium with a great balance of protein and fat. It also helps to round out your child’s diet with other needed nutritional requirements for proper growth. Further, protein keeps them full enough to get them to the next meal. I like to pair cheese with a serving of grapes or apples.
5Veggie pita pocket
While not all kids will go for this, it’s a super healthy and quick snack that provides some great veggies. Pair sliced carrots, cucumbers, lettuce, and bell peppers with some hummus spread and fill the pita.
This is a great way to provide fruit and veggies in a kid-friendly way. You can use anything from berries, bananas, granola or oats, spinach, and kale and much more. I like to use a little orange juice with yogurt and almond milk for my base and let the fruit add the sweetness rather than adding honey or sugar. My son will beg for these year-round. Check out the recipe below for a quick treat for your whole family.
Ingredients for 4 servings:
2 cups (60 grams) of fresh spinach
2 cups (300 grams) of frozen berries
1 cup (240 ml) of plain yogurt
1 cup (240 ml) of whole milk or almond milk
1 tablespoon (20 grams) of honey
Add all ingredients to a blender and blend until smooth.
Energy balls taste like cookie dough but are made with nutritious whole ingredients like ground flax or whole chia seeds which provide a good source of fiber, protein, and antioxidants. Check out the below recipe for a great kid-friendly, healthy sweet treat.
1 cup (80 grams) of oats
1/3 cup (115 grams) of unfiltered honey
1/2 cup (125 grams) of almond butter
1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
1 teaspoon (5 ml) of vanilla
1/2 cup (80 grams) of dried fruit
Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.
8Peanut butter and banana quesadilla
A quesadilla made with peanut butter and banana is healthy and tasty. Take a tortilla and spread the peanut butter (or sun butter) onto it. Then, peel, slice, and place the bananas on top. Feel free to sprinkle some cinnamon and then fold in half. You now have a great treat that your kid will love.
9Apples and peanut butter dip
Peanut butter is a really versatile condiment to pair with fruit and other things. If banana and peanut butter isn’t your kid’s thing, try peanut butter with apple slices. The skin of an apple contains pectin, a soluble fiber that feeds friendly gut bacteria and improves digestive health.
10Half of a Sandwich
Sometimes kids need something a little more hearty. Sandwiches don’t have to be just for mealtime; they also make a great snack that can provide protein and whole grains. You can even pair it with a fruit or veggie for a unique treat. Here are some examples of healthy sandwich combinations:
- cheddar cheese and thinly sliced apples
- mozzarella cheese and tomato slices
- peanut butter and banana slices
- turkey, Swiss cheese, and pickles
- ricotta cheese mixed with finely chopped veggies
- hard-boiled egg, avocado, and tomato
- cream cheese and cucumber slices
This article is brought to you by IvyBrook Academy in Franklin, offering a hands-on, discovery-based approach to learning. IvyBrook Academy, located at 1268 Lewisburg Pike, is a half-day preschool for children ages 2-5.