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30 Healthy Snacks for Kids

Eating a balanced diet is an important part of growing big and strong as well as being good for your health. Fruits, vegetables, grains, and dairy are all foods that contain vitamins and minerals, which our bodies then turn into energy that makes our bodies work. Some of those vitamins and minerals make our muscles stronger, while others allow us to think more clearly and make better use of our brains. Healthy snacks and meals make us healthy people! You might be wondering what makes a healthy snack. Luckily, there is plenty of information about healthy eating on the Internet.

Throughout the day, you might only think about having breakfast, lunch, and dinner. But it’s important for kids to snack throughout the day, in between meals. This keeps your metabolism going. (“Metabolism” is the process your body uses to turn food into energy.) When your metabolism stays active, you get more use out of the calories that you take in from food.

When you think of having a snack, your mind might go straight to chips or ice cream. While these snacks are delicious, they are not the most nutritious options. Fortunately, there are plenty of snacks made of fruits, vegetables, grains, and dairy that will satisfy your snack cravings.

Fruits are a great way to give you body the vitamins that it needs. For instance, oranges are high in vitamin C, which helps keep you from getting sick. Bananas are high in potassium, which helps to keep your heart beating at a normal rhythm. Having a piece of fruit plain makes a great healthy snack, but there are also some delicious recipes with fruit in them. For example, fruit salad is a great healthy snack that’s a mixture of fruits. Have a parent or guardian cut up bananas, strawberries, and any other fruits you like. Sprinkle in some blueberries, raspberries, blackberries, and coconut shavings for a really delicious treat the whole family will like. Fruit also tastes great mixed with Greek yogurt, which is a healthy dairy snack that has a lot of protein.

Protein helps your muscles grow. Common forms of protein include meats like chicken and fish, but you can also give your body protein through dairy products like Greek yogurt. Cottage cheese is another great dairy snack. Enjoy it plain or mix it with fruit for a boost of nutrition. If you are more into savory snacks, try mixing some cottage cheese with tomato, salt, and pepper. Another great savory dairy snack is crackers and cheese, which is very easy to prepare. Other healthy snacks that contain a lot of dairy include smoothies, yogurt, and parfaits. To make a parfait, simply layer yogurt, fruit, and granola in a cup or bowl and enjoy.

Vegetables are an important part of any diet and are not just sides for dinner. From green beans to broccoli to cucumbers and even lettuce, you can eat almost any vegetable raw for a quick and healthy snack. Serve up a vegetable platter and enjoy it with some ranch dip. Take some celery and add cream cheese or peanut butter to the center, then top it with raisins for a classic snack, called “ants on a log.” If you absolutely love chips, you can turn almost any vegetable into a chip by having a parent or guardian slice them really thin, then bake them in the oven to make them nice and crispy. Try this with kale, sweet potatoes, and even zucchini.

Finally, there are a ton of delicious whole-grain snacks you could try. When you get home from school, your mind might be telling you to eat cookies, cakes, and chips, but those aren’t the best options for your body. Instead, try a whole-grain snack that will keep you fuller for longer and give your body more energy. Use multi-grain wraps to create a delicious peanut butter and banana roll-up, or toast some whole-grain bread and top it with your favorite fruit spread for a quick energy boost. Rice cakes, whole-grain chips, and nutrition bars are also great snack options for when you’re craving grains.

Use the following pages to learn about healthy snacks and how to make some for the whole family:

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