15 Easy Snack Ideas for Kids They’ll Love

15 Easy Snack Ideas for Kids They’ll Love. Almost a third of Canadian kids’ daily food intake comes from snacks. Since this large portion of children’s daily food intake is provided by snacks, snack time is an opportunity to provide the nutrients required for healthy growth, such as protein, fibre, vitamins, and minerals.  

Snacking can have both positive and negative influences on children’s diets. While some studies report that snacking is associated with increased added sugar, sodium, and fat intake, other studies show that snacking can improve the intake of healthy foods, such as fruit and whole grains.  

Studies also show that kids who eat healthy foods are more likely to perform better academically. This highlights the importance of choosing healthy school snacks to ensure snack time positively influences overall nutrition. 

What are Healthy School Snacks 

Healthy school snacks are important for children of all ages. Younger children have small stomachs and may be unable to get all the required nutrients from three regular meals. Older children can benefit from healthy school snacks because they need to stay alert and energized during the day.  

When choosing healthy school snacks, choose foods from Canada’s Food Guide, such as fruits, vegetables, whole grains, nuts and seeds, lean proteins, and lower-fat dairy products. These foods have little to no added sugars, sodium, and saturated fats and are higher in fibre, protein, and vitamins. 

Here are some other tips for ensuring your kids have healthy school snacks: 

• Keep portion sizes small 
• Try to include a source of protein or fat, which will help keep your child full for longer 
• Schedule snacks (e.g., mid-morning and mid-afternoon) instead of letting your child graze all day.

• Offer water instead of juice 
• Limit highly processed snacks, such as cookies, snack bars, chips, and candies 

Why is it Important for School Snacks to be Peanut-Free? 

Peanut allergies are among the most common food allergies in children, with over three percent of Canadian kids aged 0-17 having them. For some kids, even exposure to trace amounts of peanuts can trigger severe allergic reactions, including anaphylaxis, which can be life-threatening. 

Schools are implementing peanut-free policies to create a safer and more inclusive environment for children with peanut allergies and reduce the risk of accidental exposure. 

Peanut Butter Alternatives for Kids 

15 Easy Snack Ideas for Kids They’ll Love. For kids who can’t have peanut butter due to allergies or for those who want to switch things up, there are several tasty peanut butter alternatives, including:

• Almond butter 
• Cashew butter 
• Sunflower seed butter 
• Pumpkin seed butter 
• Sesame seed butter (tahini) 
• Soy nut butter 
• Hazelnut butter 
• Coconut butter 
• Oatmeal butter 

These alternatives can be used in sandwiches, spread on crackers or slices of fruit, or incorporated into recipes like smoothies and baked goods. However, it’s important to be aware that some of these peanut butter alternatives may have been produced in a facility that also processes peanuts. To avoid cross-contamination if your child has a peanut allergy, choose products produced in a peanut-free facility.  

How to Make Healthy School Snacks 

When making healthy school snacks, try to include foods from the following groups: 

• Fruits and vegetables 
• Whole grain foods (such as whole-wheat bread, whole-wheat crackers, and oatmeal) 
• Protein foods (such as lean meats, low-fat dairy products, and plant-based proteins like chickpeas) 

Healthy Fruit Snacks 

There are plenty of delicious and healthy fruit snacks that kids will love. Below are some healthy fruit snack ideas to try out:  

• Fruit Kabobs: Skewer chunks of fruit like melon, pineapple, grapes, and berries onto wooden skewers for a portable and fun healthy school snack. 
• Smoothies: Blend fresh or frozen fruit with yogurt or milk for a nutritious and filling snack. 
• Fruit and Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola for a tasty and satisfying snack. 
• Fruit Salsa with Cinnamon Chips: Dice fruits like mango, pineapple, and strawberries to make fruit salsa. Serve with homemade cinnamon chips made from whole-grain tortillas. 

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

15 healthy snack ideas for your kids

Here is a list of kid-friendly snacks that are both healthy and delicious.

1. Celery with peanut butter and raisins

Celery with peanut butter and raisins, sometimes called “ants on a log,” is a fun way to get your child to eat a vegetable.

Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter.

These three foods combined provide a good balance of carbs, protein, and fat. Just be sure to buy peanut butter without added sugar or vegetable oils.

2. Nuts

Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.

Doctors once thought withholding nuts from children might reduce the risk of an allergic reaction, but more recently, doctors recommend introducing nuts at an early age lowers this risk.

Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.

3. Trail mix

As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.

Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.

For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.

4. Sliced pears with ricotta cheese

Pears are a sweet treat and easy for a little one to eat when they’re cut into slices. Pears are high in fiber and beneficial plant compounds Spread each slice with ricotta cheese to add a yummy source of protein and calcium to your child’s snack.

5. Cottage cheese

Cottage cheese is a fresh and creamy cheese that’s soft enough for even infants to eat. It’s rich in protein and a good source of selenium, vitamin B12, and calcium. Vitamin B12 is important for proper growth and brain development in children.

You can serve cottage cheese by itself, top it with fresh or dried fruit, or use it as a creamy spread on whole-wheat toast.

6. Veggie pita pocket

Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.

Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita. Veggies are loaded with important vitamins and minerals, and many kids don’t eat enough of them.

7. Fruit smoothie

A fruit smoothie is a good way to pack a lot of nutrients into a small snack. You can also add veggies to a smoothie. With the sweetness of the fruit, your kid may not even realize they’re in there.

Use whole, fresh ingredients and avoid fruit juice, which is high in sugar. There are countless combinations you can try, but here is one smoothie recipe to get you started:

Berry smoothie

Serves: 4

Ingredients

• 2 cups (60 grams) of fresh spinach
• 2 cups (300 grams) of frozen berries
• 1 cup (240 ml) of plain yogurt
• 1 cup (240 ml) of whole milk or almond milk
• 1 tbsp (20 grams) of honey

Directions

1. Add all ingredients to a blender.
2. Blend until smooth.

8. Banana oat cookies

Homemade banana cookies are a healthy snack for kids that tastes like a treat. These cookies get their sweetness from mashed bananas rather than refined sugar.

Refined sugars are associated with health problems in children, such as an increased risk of heart disease, childhood obesity, and type 2 diabetes.

9. Raisin snack packs

Raisins are dried grapes. They have nearly all of the nutrients found in fresh grapes — but
in a smaller package.

Raisins contain a decent amount of iron, a nutrient that many children don’t get enough of and which is needed to transport oxygen throughout your body.

Raisin snack packs are an easy grab-and-go snack that’s much healthier than most convenience foods.

10. Baked sweet potato fries

Sweet potatoes are one of the richest sources of beta-carotene, a nutrient that can be converted into vitamin A by your body. It contributes to healthy eyes and skin.

Homemade, baked sweet potato fries are a nutritious alternative to french fries.

Sweet potato fries

Ingredients

• 1 fresh sweet potato
• 1 tsp (5 ml) of olive oil
• Sea salt

Directions

1. Peel and slice the sweet potato.
2. Toss the potato in olive oil.
3. Sprinkle it with sea salt.
4. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.

11. Pickles

Pickles are cucumbers that have been fermented in salt and water. They’re a good source of vitamin K, and some products also contain probiotic bacteria, which are good for the digestive system.

Pickles that contain vinegar don’t contain probiotics, so look in the refrigerated section of the grocery store for pickles with live cultures. Avoid sweet pickles, which are high in added sugars.

12. Kale chips

Kale is considered a superfood, as it’s packed with nutrients but low in calories. It is a rich source of vitamins A, C, and K.

Though most kids won’t jump at the chance to eat this leafy green raw, kale chips are a tasty snack that might change your child’s mind.

Kale chips

Ingredients

• 1 small bunch of kale
• 1 tbsp (15 ml) of olive oil
• 1 tsp of garlic powder
• 1/4 tsp of salt

Directions

1. Tear the kale into pieces.
2. Wash and thoroughly dry it.
3. Toss it in the olive oil and seasonings.
4. Spread it out on a cookie sheet.
5. Bake it at 350°F (175°C) for 10–12 minutes.
6. Watch the oven carefully, as the kale can quickly burn.

13. Bell peppers and guacamole

Bell peppers are naturally sweet and highly nutritious. They provide a good source of fiber, vitamin C, and carotenoids.

Carotenoids are plant compounds with multiple health benefits, including supporting eye health Bell peppers taste delicious dipped in guacamole, a creamy spread made from mashed avocados.

14. A piece of fruit

A piece of fruit is a convenient and healthy snack for kids. Most fruits contain fiber and important nutrients like potassium and vitamins A and C.

Bananas, apples, pears, grapes, peaches, and plums are examples of fruits that can be used for grab-and-go snacks.

Cut fruits like pineapple, cantaloupe, and mango into bite-size pieces and store them in small containers for convenient snacks.

15. Peanut butter and banana quesadilla

A quesadilla made with peanut butter and banana is healthy and tasty. Peanut butter is a great way to give your child a source of healthy fats and some protein.

Bananas are a good source of potassium, vitamin B6, and fiber.

This simple recipe combines peanut butter and bananas in a yummy snack.