Healthy Snack Ideas for your Children… and you

written by Marie Oser, Managing Editor of

Kids need a lot of energy to keep going.  As soon as the weekend arrives they are  on the go, riding their bikes, playing sports or off to the park to meet friends. Weekday schedules are out the window and it can be a challenge to make sure they are eating as well as they should.

It’s a good idea to stock up on small portable foods that pack a lot of nutrition. Kids, teens and ‘tweens all tend to eat lots of small meals throughout the day and it’s a good idea to keep wholesome snacks on hand. Whole grain waffles, pretzels, bread sticks, tortillas and pita pockets, hummus, granola and trail mix are convenient foods for a quick pick-me-up that are healthful and satisfying.

Any snack a child makes is a snack that child is likely to eat, and younger children will especially enjoy being involved in choosing and preparing simple snacks. Having fresh and dried fruit, popcorn, nuts, nut butters and a variety of raw veggies on hand can make quick and healthy snacking a breeze.

Here are six snack ideas that are healthful and economical. For healthy kids and  healthy planet,be sure to choose organic foods with little or no packaging.

Smart Snack Ideas:

  • Fruit kabobs are easy and fun. Chunks of fruit, such as apples, peaches, pineapples, bananas, grapes and strawberries are tasty and colorful. Little ones will appreciate most any fruit threaded onto wooden skewers.
  • Spread almond or peanut butter on thick slices of apples, pears and nectarines.  Cut fresh, crisp celery stalks into 3-inch pieces, fill with nut butter and sprinkle with fresh blueberries or raisins.
  • Smoothies are super easy to make and a great way to get a chilled beverage packed with sweet fruit, vitamins and minerals into your kids on hot summer day. Combine a handful of frozen strawberries, medium banana and a cup of fortified orange juice, soy, almond or rice milk in a blender and buzz for a minute.
  • Combine whole grain, ready to eat cereal and granola with dried fruit and nuts in a zipper-top sandwich bag for a tasty high-energy snack to go.
  • Carrot wraps are easy to make in advance. Spread a whole grain tortilla with hummus, top with carrot sticks, sliced avocado and baby spinach. Roll up, slice in half and wrap each half tightly in plastic wrap. Refrigerate until ready to serve.
  • Kids love dips. Hummus and guacamole in many styles are pretty convenient and widely available, but you can mash a ripe avocado with a dollop of your favorite salsa, too.  It doesn’t get much easier (or fresher) than that.
Marie Oser is a best-selling author, writer/producer and host ofVegTV, Follow Marie on Twitter: