Snacks are usually welcome addition to any child’s day or, for that matter, every hour. You probably won’t be surprised to hear that research shows that 93% of children and adolescents between the ages of 2 to 19 report having one or more snacks each day. That makes sense to us: Children need these in-between-meal munchies to support their growth, fuel their energy and fill in any nutritional gaps that aren’t met by the three squares they also get each day. In fact, kids get about 27% of their total calories from snacks each day.
Still, snacks aren’t supposed to become a full meal, which is why it’s smart to keep snacks on the smaller side — and to watch the sugar. Children’s snacks can actually account for more than 42% of their added daily sugar intake. Rather than fall into the sugar snack trap, try to pair some protein with carbs and a teensy bit of fat to keep hunger at bay. We’ve rounded up a few of our expert-recommended healthy snacks for kids, answered some common questions, and even included a few easy recipes that you or your sitter can make with your child.
What Are A Few Easy Snack Ideas
Glad you asked. Depending on your child’s age and food preferences, the sky is the limit. Here are a few of our most-relied-upon choices:
- ½ cup blueberries or sliced strawberries with 1/3 cup of yogurt (look for low sugar varieties or Greek options for more protein)
- Baby carrots or sliced veggies with hummus
- ½ cup cottage cheese with sliced peaches
- 1 sliced apple with 1 Tablespoon of almond butter (or sunflower seed butter)
- 1 hard-boiled egg with a side of all-fruit leather
- 1 sliced banana with a tablespoon of nut butter
- Slices of cucumber and cream cheese
Need some more snack inspo? Check out more healthy snack options from Johns Hopkins All Children’s Hospital.
What Portion Sizes Should Kids’ Snacks Be?
Sometimes, smaller bodies need smaller portion sizes. Check with your child’s pediatrician if you have specific questions, but a general rule of thumb is: For toddlers and preschoolers, snacks should be about a third of what an adult snack might be. (Discover more healthy eating strategies for busy families.)
What Are Some Common Snacking Pitfalls?
It’s hard to argue with snacks, but there are a few hiccups that can happen when choosing options for your child:
- Offering too many snacks: Filling up on smaller bites throughout the day might prevent kids from eating at mealtime.
- Depending on processed snacks that are chockablock with sugar: Children over age 2 should limit sugar intake to 25 grams (or 6 Tablespoons) per day. Look for choices that have no added sugar or any sneaky ingredients (such as high-fructose corn syrup, dextrose, sucrose or maltose).
- Having snacks too close to dinner: To avoid standoffs at supper, try to limit snacks within a few hours before you plan to sit down to eat. (Get some easy dinner ideas to try tonight.)
Should I Be Worried About Allergens in Kids Snacks?
Maybe. One in every 13 children has a food allergy, and that number is on the rise. That’s why it’s important to take caution when introducing your child to common food allergens — and to introduce them one at a time. Although more than 160 foods can cause allergic reactions in people with food allergies many, experts have identified the nine of the most common allergenic foods (which cause about 90% of food allergic reactions). Called the “Big 9,” these foods are:
- Milk
- Eggs
- Fish (such as
- Shellfish (such as shrimp, crab and lobster)
- Tree nuts (such as almonds, cashews and walnuts)
- Peanuts
- Wheat
- Soybeans
- Sesame
Are There Any Fun Snacks to Make with Kids?
Definitely! We love this collection of Healthy Snacks to Make with Kids from Yummy Toddler Food’s Amy Palanjian. A few of our favorites include 3-Ingredient Cereal Bars, No-Bake Chocolate Balls, and, when you’ve got some time, Applesauce Mini Muffins. Including your child in food prep and food decisions is a great way to encourage smart eating, too. As always, be sure to check with your child’s pediatrician about any eating or food concerns. Happy snacking!
