healthy snacks for kids

As a parent, you need to understand the importance of healthy snacks for kids, as well as how to use these 'mini meals' to ensure that they get all the nutrition they need.

With busy lives and budgets to worry about, it can be easy to fall back on pre-packaged snacks for your little ones. Unfortunately, while some truly healthy options do exist, most of these ready-made snacks tend to be full of unnecessary sugars and preservatives. So in this article we present to you 24 healthy snack ideas that are both time and budget-friendly.

Why choosing healthy snacks for kids 

Do any of your kids simply refuse to eat another bite during mealtime, only to come running back to you a couple of hours later asking for food? If so, you are not alone! Many kids tend to be erratic and unpredictable with their eating behaviours, leaving them with gaps in their nutrition. This can lead to lack of energy during the day or prevent them from growing as big and strong as they could!

Also, kids need all the vitamins, minerals and nutrients they can get in order to keep their brains revved up and ready to learn. Vitamin deficiencies can limit their ability to absorb, process and remember new information, which is clearly undesirable! Fortunately, you can use snack times throughout the day to help make sure that your kids get all the nutrition they need, and the right way to use them is with healthy snacks for kids.

Healthy snacks for kids: Look at the big picture

A healthy snack is one that fills in the missing pieces of the nutritional puzzle. For example, if your little one only took a couple of bites of his meat during lunch, you may want a protein-based snack. In general, though, snacks should hit the basic food groups and provide protein, fibre, carbohydrates and some healthy fats. Fibre and protein tend to keep kids’ bellies full for a longer period of time. For younger kids, you can aim for about 100 calories. For older, more active kids, you can go as high as 300.

Healthy snack ideas: Mix and match for fun snack time!

Now that you know the basics about healthy snacks for kids, we can finally get to the good part—healthy snack ideas! You can consider the items on this list individually, or mix and match to hit the right calorie content and nutritional balance. We recommend the following healthy snacks for kids: 

  • Granola bars or oatmeal snacks – try making your own at home!
  • Yogurts that are natural or flavoured with real fruits
  • Peanut butter with fruit, such as a banana
  • Frozen fruits
  • A meat and cheese rollup – just wrap a piece of cheese inside a slice of ham or turkey
  • Bread spread with cream cheese and marmalade
  • A smoothie made of yogurt and fresh fruits – you could even add some protein powder
  • Milk or chocolate milk with whole grain, high fibre cookies
  • Yogurt-dipped fruit on a stick
  • Crunchy pretzels
  • Avocado on toast
  • Popcorn
  • A tortilla rollup – you can fill it with cheese, meat or peanut butter, for example
  • Trail mix with nuts and dried fruits
  • Frozen yogurt with fruit pieces
  • String cheese and crackers
  • Hard boiled or scrambled eggs
  • Homemade fruit chips or fruit chews
  • Hummus and pita or pita chips
  • Breakfast cereal or oatmeal with milk
  • A mini sandwich and a glass of juice or piece of fruit
  • Homemade banana bread
  • A handful of nuts like almonds, pistachios or walnuts
  • Chopped raw vegetables like celery, broccoli or carrots and a dipping sauce

Cow’s milk is one of the most common allergens among kids. Don’t let lactose intolerance prevent your child from enjoying any of the snacks mentioned in this article. You can find numerous milk and cheese substitutes, as well as plenty of lactose-free cheese, yogurt, and milk options.

Providing healthy snacks for kids should be easy and affordable for everyone! It can also be valuable time that you and your children spend together, preparing food and having fun. Making as much as you can from scratch, as well as mixing and matching staple items to make a complete snack, can help on both these fronts!


Need help? Ask other mummies in CaptainMums' forum!


Activity Stream

Cherry2 added a reply in discussion How can I convert Word doc to ... 13 hours ago 53 minutes ago

Hi there. If you mean word documents like doc, docx you can convert them in PDf documents online. Here is a good tool for this purpose it provide good security and quality of files. All is very simple, just upload your files and this service will do all job....

ESO201722 started a new discussion Take RSorder $10 Off Code for... 20 hours ago 52 minutes ago

In the last few years many banks and credit card providers have made the decision not to process runescape 2007 gold financial transactions made via online Bingos. There are however a number of other effective methods, many of which are extremely reliable and secure. These mainly consist of third party who keep your financial details secure and han...

Sancsa started a new discussion How can I convert Word doc to ... yesterday

How can I convert Word doc to PDF file? What program should I use?...

swratz added a reply in discussion How can I watch mkv files on m... yesterday

You can download any on the official website. There are a plenty of different video editing software....

Mocsky234 added a new event 2 days ago

Recent lawsuits over the OSRS gold

I'm curious if there are some recent lawsuits over the...

  • Sunday, 08 December 2019 05:00 AM
  • Alaska
Megaomgchen added a new event 3 days ago

The most recent cards confuse using all the cards that are...

The most recent cards confuse using all the cards that are...

  • Sunday, 08 December 2019 12:00 AM
  • 01,beijing
ramunna started a new discussion Tell me how to make a cover le... 3 days ago

I need a job urgently. I've been on the lookout for more than 3 months. I recently sent documents and resumes to the company. But I was asked to send another cover letter. What's it? Did they have the right to demand such a letter and how to draft it?...

Aksha added a reply in discussion What websites with cool survey... 3 days ago

There are many different variants you can find in internet. Do you want to pass surveys for money or what? If you want to check surveys and reviews about different brands, services or discounts I can share Surveytricks site for this purpose. I often read it....

swipka888 added a reply in discussion How can I watch mkv files on m... 3 days ago

You can simply use free MKV player for Mac which is a perfect way for those people who are struggling watching the poor quality video. I am having a Mac and sometimes I face with a problem of watching different videos....

Sancsa added a reply in discussion What websites with cool survey... 3 days ago

Try Swagbucks, as I know it is very big and popular...

Cherry2 started a new discussion What websites with cool survey... 4 days ago

What websites with cool surveys do you know?...

Kallly77 started a new discussion How can I watch mkv files on m... 4 days ago

How can I watch mkv files on my PC?...

Megaomgchen added a new event 5 days ago

NBA 2K20 continues to push the bounds

NBA 2K20 continues to push the bounds of mt coins 2k20 all...

  • Wednesday, 04 December 2019 12:00 AM
  • 01,beijng
marimari added a reply in discussion What is the most popular sport... 6 days ago

I think it's football. My husband bets on sports all the time He has a favorite football team, which brings us good money. It turns out that sport is profitable!...

marimari is now ranked up to New Member... ! 6 days ago
marimari added a reply in discussion Where to find money?... 6 days ago

I choose a hobby where you can earn. I tried Kraft, drawing porters to order. The most profitable hobby turned out to be the stakes. Previously, I was fond of sports, followed the news. Now, continuing to watch matches and games, I can also make money for myself in the evening. If you are interested, everything will be explained in detail on the we...

sophienike started a new discussion Encourage writing in Children... 6 days ago

Parents who have kids of the age of 3 years and 4 years starts getting worried about starting their kid’s education. But it is true, child education is always started from home from holding a pencil and pronouncing words. Some kids take it up right away but some need a helping hand. A parent can incorporate writing skills into everyday life like pl...

BellaBorns added a reply in discussion Where to find money?... 1 week ago

I would advise you to try sports betting, but using the right strategy. It is necessary to analyze the winnings / losses of the desired sports team, and after that, only place bets, so the chance of winning increases. helps in the analysis of sports teams....

BellaBorns added a reply in discussion What is the most popular sport... 1 week ago

In my opinion, the most popular game is football, because the game is active and entertaining, and also causes a storm of emotions among football fans. Therefore, I love this game. Schedule of upcoming football matches ....

Anna Kury added a reply in discussion What is the most popular sport... 1 week ago

This is most likely football...

Anna Kury added a reply in discussion Where to find money?... 1 week ago

I would advise you to create your YouTube channel and earn money on it, good earnings in the future....

Cherry2 added a reply in discussion Do you play video games?... 1 week ago

Hi! What exactly genres do you like? I prefer to play on my smartphone. Try for example Angry Birds. Also there are many cool casino games, video slots are my favorite. I play on small amounts with special $1 deposit online casino website. Highly recommend to try, it is quite interesting!...

Sancsa started a new discussion Do you play video games?... 1 week ago

Do you play video games? What interesting can you share?...

I am working as a Network engineer at Field Engineer which is an online marketplace who connects businesses In other words field engineer is a... Show more

How Field Engineer Helps California Businesses Cut Costs by 60%

FieldEngineer has revolutionized the way companies access the IT services, especially in California where the need for on-demand workers continues to rise!

ClaytonKaty added a reply in discussion Where to find money?... 2 weeks ago

Try to find for yourself the possibility of additional income, then you will not have a question about the lack of funds. I advise you to study the site here you can bet on sports and get a good income....