Healthy Snacks for Kids

I've recently had a few guests asking for some ideas on healthy snacks for children. It's important for children to have a routine of eating regular, well-balanced meals and snacks. This helps them get the nutrients their bodies need for growth and development and assists in building healthy habits for the future.

Snacks that are well-balanced include combinations of foods from the various food groups. For example, a well-balanced snack for a child could include a fruit/vegetable, a grain (whole grains are best), a lean protein source (including dairy for calcium), and/or a healthy fat. Here are a few ideas for healthy snacks for children:

• Ants on a Log (celery filled with peanut butter and topped with raisins)
• Fruit and Cheese Kabobs (cut up variety of fruit with cubes of cheddar or other cheese, poked on long skewers or toothpicks)
• Fun Trail Mix (mixture of whole grain oat cereal or granola, almonds or walnuts, and dried cherries, cranberries, apricots or other dried fruit)
• Cinnamon Toast with Banana and Milk (toasted whole grain bread topped with olive oil/butter spread, then sprinkled with small amount of cinnamon and sugar. Serve with banana and glass of milk)
• Cheese Quesadilla with Salsa (corn tortillas, part-skim mozzarella, goat, or other cheese, and generous portion of salsa for dipping)
• Sugar Snap Peas with Dip (dip ideas: hummus, salsa, or honey-mustard dip--Greek yogurt mixed with honey and Dijon mustard)
• Peanut Butter and Banana Toast (spread natural peanut butter on whole grain toast and add a mashed up banana on top)
• Mini Pizza (whole wheat sandwich thin or other whole grain roll/flatbread as the base, add tomato puree or sauce, then add desired veggies. Top with part-skim mozzarella or other cheese and bake)
• Popcorn Banana Munch Mix (mixture of plain popcorn, banana chips, peanuts and dried cranberries)
• Frozen Banana (peel a banana and dip in yogurt. Roll in crushed, whole grain cereal and freeze)
• Pita Pockets (stuff a whole grain pita pocket with sliced apples and ricotta cheese. Add a sprinkle of cinnamon)

It can be difficult at times to get children to eat healthy, balanced snacks. Here are a few ideas that may help encourage children to eat the healthy snacks you prepare: make the food colorful and interesting, tell a fun story that incorporates the food, or have children help in the preparation/cooking.

I'd love to hear your ideas--what fun, healthy snacks do you serve your kids?

Rachel Cope MPH, RD, CD