Healthy Snack Ideas for Your Kiddos




I came across this snack list that I made for a class a few year’s back.  It’s still an easy list to keep on hand so that you have some ideas on what to feed your kiddos when they hit snack attack mode!  They’re higher in nutrients than most boxed or bagged snacks, and taste great!  All of the ideas below are <200 calories.

6 oz light nonfat yogurt with ½ cup mixed berries

4 oz low-fat cottage cheese with ½ cup canned fruit in own juice

1 oz reduced fat cheese and 3-5 whole grain crackers (eg. Reduced fat Triscuits)

1 oz part-skim mozzarella string cheese and 1 medium apple

10 raw almonds and 1 medium piece of fruit

1, 8 oz can reduced sodium V8 juice and 3-6 whole wheat crackers

1 cup raw veggie of choice (carrots, snap peas, cherry tomatoes, celery)

1 cup raw veggie of choice dipped in 2 Tbsp reduced fat salad dressing

1 cup raw veggie of choice dipped in ¼ cup hummus

1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins

1 wedge Laughing Cow Light Cheese spread over 2 celery stalks

1 Tbsp peanut butter spread over a medium apple

2 Tbsp raw or dry roasted nut of choice (soy nuts, slivered almonds, walnuts, pecans) with 2 Tbsp raisins or dried cranberries

¼ cup raw or dry roasted nut of choice

¼ cup reduced fat trail mix

3 peanut butter-filled wheat crackers with 6 ounces skim milk

1 ounce whole wheat or oat bran pretzels, lightly salted

3 cups light microwave popcorn

2 oz canned tuna on 3-6 whole grain crackers or small whole-wheat roll

2 oz smoked salmon,1 Tbsp nonfat cream cheese on ½ small whole wheat bagel

1 oz fresh mozzarella cheese and cherry tomato kebobs

1 hard-boiled egg and 1 8-oz can low-sodium tomato juice

1 whole-wheat waffle toasted and spread with 1 Tbsp natural peanut butter


Tasty Kid-Approved Recipes:


Trail Mix

Makes 5 ½ ½-cup servings


1 cup regular Cheerios or Cascadian Farms Purely O’s

1 cup Goldfish or pretzels of any shape (the smaller the better)

1/3 cup favorite nut (salted or unsalted)

1/3 cup favorite dried fruit

Calories per serving: 172


Homemade Chex Party Mix

Makes 28 ¼-cup servings


½ cup unsalted slivered almonds

1 ½ cups whole wheat chex cereal

1 ½ cups bran chex cereal

1 cup unsalted, dry roasted soynuts

1 cup unsalted, dry roasted peanuts

½ cup dried cranberries

½ cup seedless raisins

½ cup diced dried apricots


Mix ingredients together in a large bowl; serve ¼ cup per person and enjoy!

Calories per serving: 110


Peach-Berry Smoothie

2 Servings

This is a refreshing, nutrient-rich smoothie perfect for an on the go meal or as a nutritious snack.  The flax seeds add texture and heart-disease fighting omega-3 fatty acids.


½ cup skim milk (or 1% milk)

½ cup nonfat vanilla yogurt

1 cup ice cubes

1 tablespoon ground flaxseed

½ cup frozen raspberries (strawberries or blueberries), no sugar added

2 canned peach halves (canned in extra light syrup or own juice) or 1 whole peach, peeled


Place all ingredients in a blender or food processor; process until smooth.

Calories per serving: 110


Home Made Frozen Yogurt Fruit Treats

Many of the frozen yogurt at the grocery store contain added sugars and lacks fresh, ripened fruit. You can make your own quick, frozen yogurt treats that you and the kids can grab as a quick, pick-me-up snack. Make it as simple as possible with just a few ingredients. They freeze within 2 hours, are ready to enjoy whenever you like and can be easily disposed when finished.


1 cup French vanilla yogurt (e.g., Stoneyfield Farms)

1 medium ripe banana

3-4 medium ripe strawberries + strawberries for topping

6 small (3 oz) Dixie cups


Blend ingredients to desired consistency and then pour into Dixie cups. Put in freezer for at least 2 hours. Before eating, top with fresh strawberries. As an alternative you can alternate with 2 cups of any fruit with the same recipe. Make sure the fruit is well-ripened for optimum taste. Eat with spoon or even push yogurt from the bottom and enjoy like a push-up! This snack is a great combination of protein, calcium, fiber and vitamin C.
 Fun alternative: Stick a popsicle stick in the center of each Dixie yogurt mixture before placing it into the freezer. Once frozen, peel the Dixie cup off and enjoy it as a frozen pop.

Calories per serving: 65

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