It's Time to Snack Smart

Kids love to snack, and that's actually a very good thing. Snacks play an important role in a growing child's diet. Because their stomachs are small, children can't get all the nutrients they need with just three meals a day. Combine healthy snacks with nutritious meals to ensure they're getting the nutrients they need for growth and development. Childhood is the perfect time to build healthy eating habits. By teaching and showing children how to choose healthy snacks at an early age, you'll set the stage for a lifetime of healthy eating habits. And remember, families are the best teachers. Be a positive role model to guide children toward healthy snacks.

Is Snacking Healthy?

If you choose wisely, snacks give children extra vitamins, minerals, fiber, and energy they can't get from meals alone. Children who eat healthy snacks eat less fat, more protein, and fewer empty calories than children who don't snack. Snacks should be healthy, nutritious foods that come from the food groups outlined in MyPlate. Snacks supply important nutrients without "empty" calories. They're different from – and healthier than – treats. Remember the difference:

• Snacks should be part of a healthy, everyday diet. Snacks should supplement meals, not replace them. The purpose of a snack is to keep hunger at bay until your child's next meal, while providing key nutrients from the five MyPlate food groups for growth and development.
  
• Treats, on the other hand, are "special occasion" foods. You don't have to eliminate treats entirely. But you should limit how often you serve them. Don't present treats as snacks; make them "once-in-a-while" foods. Treats tend to be high in fat, Trans fat, sugar, salt, and calories with few, if any, nutrients. Replace them with healthy snacks…fruits, vegetables, whole grains, and reduced-fat dairy foods.

Plan Ahead

Prepare and portion out snacks a day or two ahead of time, so they are ready in a time crunch. Portioning out the amount you want your child to eat in individual servings will ensure that kids don't over-eat. This will also save time since you can "grab and go."

Place snack bags and containers low in the pantry or refrigerator shelves so they are easily accessible for younger children.

Take along pre-made snack bags in your child's backpack or in your handbag, briefcase, or car when you know you'll be away from home. You'll give hunger pangs a run for their money.

Plan meals and snacks. Offer snacks midway between meals so they don't interfere with your child's appetite at meals.

Stock the Pantry and Fridge with Nutritious Options

Healthy snacks start with healthy foods. Stock the pantry and refrigerator with foods that are good sources of fiber, iron, protein, carbohydrates, calcium, and vitamin C – key nutrients that growing kids need.

• Fruits and Vegetables: Fresh, frozen, canned, or dried, fruits and vegetables make excellent snacks for children. Serve a variety of colors (red grapes, yellow peppers, green kiwi, orange mangoes) and different shapes (carrot "chips," baby carrots, shredded carrots) to keep it fun. Be mindful of how much juice you serve children. Limit daily juice intake for toddlers (ages 1–3) to 4 ounces, 4–6 ounces for those 4–6 years, and for those 7–18 years, limit juice intake to 8 ounces or 1 cup of the recommended 2–2½ cups of fruit servings/day.
  
• Grains: Look for whole grain English muffins, pitas, tortillas, cereal bars, popcorn, cereal, and pretzels/crackers to add B vitamins and fiber. (The words whole wheat or whole grain should appear first on the ingredient list.)
• Dairy Foods: Include reduced-fat dairy foods like milk, cheese, and yogurt for calcium and protein.
• Limit foods that are high in Trans-fat, sugar, sodium, fat, and calories.

Offer Snack-Size Portions

A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It's important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When choosing what to eat or drink at snack time, choose options that are full of nutrients and served in the right portion size. Children need smaller portions than adults. As a rule, a young child's portion size should be about 1/3 that of an adult's. A closed fist is about right for a portion of pasta, rice, cereal, vegetables, and fruit. Older children and teens require larger portion sizes…but don't serve too much food. A snack should never ruin a child's appetite for the next meal. Use the USDA MyPlate guide to age-appropriate portion sizes.

A Guide to Children's Portions

Offer a Variety of Snacks

Just like meals, make sure snacks have variety. Keep snack time interesting by serving a variety of different foods from each food group. Use MyPlate as a guide to plan snacks. Aim to combine at least two different food groups in each snack. Here are a few examples:

• Fresh veggies with peanut butter or hummus to dip
• Homemade trail mix with popcorn, raisins, nuts, and dry cereal like Cheerios®
• Low-sugar cereal (Cherrios, corn flakes or raisin bran) with reduced-fat milk and berries
• Frozen orange juice ice pops with veggies (like baby carrots or bell pepper slices) and low-fat salad dressing for dip
• Low-fat cheese slices and whole grain crackers
• Cottage cheese mixed with applesauce or canned peaches
• Cereal bar with reduced-fat milk
• Whole wheat or pumpernickel pretzels with orange juice
• Plain or vanilla yogurt with berries

Test out these easy-to-prepare snack recipes. They work as snacks because they combine healthy foods from the different food groups, but their portions are small.

• Individual Pizzas: Spread ready-made tomato or pizza sauce on a toasted whole grain English muffin half or a mini bagel. Top with shredded low-fat mozzarella or cheddar and sprinkle with chopped veggies. Heat in a 400° F. oven or toaster oven until cheese melts – or serve chilled if you're crunched for time.
• Fruit Mush: Put reduced-fat milk or yogurt, ice, and cut-up fruit (fresh, frozen, or canned) in a blender. Blend until mushy.
• Salad Pockets: Chop up a few different vegetables and stuff them in a whole wheat pita (or roll them in a tortilla). Top with shredded low-fat cheese, salsa, plain low-fat yogurt flavored with garlic powder, or reduced-fat salad dressing. Lettuce leaves, sugar snap peas, shredded carrots, diced tomatoes, baby spinach, mushrooms, bell peppers, and corn work well.

Healthy snacks are essential for children. They provide important nutrients, help maintain energy levels between meals, and support growth and development. They also promote better focus and overall well-being throughout the day. For more healthy snack ideas, visit our other FCHS resources:

• Finger Foods for Infants and Toddlers, FS1046
• Smart Food Choices: Healthy Meals and Snacks for Families, FS1057
• Eating Together Eating Well: Fast Food…Can it Be Healthy in a Pinch? FS1091
• Start Simple with MyPlate (PDF)

June 2025