The Greatest Wholesome Snacks For Children

The perfect wholesome snacks for youths are each straightforward to make and filled with vitamin.  Whether or not you’re on the lookout for an after college snack, bedtime snack or something in between,  I’ve received you lined!

ideas for healthy snacks for kids on white plates  on a wooden  board

What’s a Wholesome Snack?

As a mother or father, we wish our youngsters to have the most effective well being attainable.  Good vitamin performs a vital function in serving to youngsters attain their full potential, each bodily and mentally. Relating to snacks, there’s a place for packaged snacks, however these snacks are often excessive in added sugar and unhealthy fat, which aren’t fueling our youngsters in one of the best ways. 

A wholesome snack consists of 4 completely different meals.  This components has existed without end with good cause:

  • Protein 
  • Grain
  • Fruit 
  • Vegetable 

As a dietitian, I like to recommend having 2 of those teams included in a wholesome snack.  The reason being as a result of together with two completely different meals teams present a steadiness of vitamins that fill within the vitamin gaps for youths and in addition assist them really feel fuller longer.  There are lots of of meals mixtures that embrace 2 meals teams and are scrumptious and filling! 

What Is a Good Snack Schedule? 

All youngsters have completely different starvation ranges based mostly on their age, measurement, and exercise degree, so how usually they want a snack will differ between youngsters.  

Snack Schedule for Children Ages 2-4:

  1. Morning Snack: Supply a snack round 10-11 a.m. This snack needs to be a nutritious and filling possibility to assist hold them fueled and centered within the morning. 
  2. Afternoon Snack: Supply a snack within the mid-afternoon, round 2-3 p.m. This snack ought to present a lift of vitality and assist them keep away from the “afternoon droop.” 
  3. Pre-dinner Snack: Supply a lightweight snack earlier than dinner, round 5 p.m. This snack ought to assist tide them over till dinner and forestall overeating on the primary meal. 
  4. Bedtime Snack: You’ll be able to provide a lightweight snack after dinner, round 7-8 p.m.

Snack Schedule for Children and Teenagers: 

  1. After-Faculty Snack: Supply a snack within the mid-afternoon or after college. This snack ought to assist them keep away from the “afternoon droop” and supply vitality for after-school actions. 
  2. Pre-dinner Snack: If youngsters are hungry earlier than dinner, you possibly can provide a lightweight snack an hour earlier than dinner.  This snack ought to assist tide them over till dinner and forestall overeating on the primary meal. 
  3. Bedtime Snack: You’ll be able to provide a lightweight snack after dinner, round 8-9 p.m. This snack generally is a candy deal with or one thing gentle and nutritious.

What Wholesome Snacks Fill You Up?

Generally a snack can fulfill your urge for food, however then you’re hungry once more an hour later. The important thing to discovering a satiating snack isn’t just to have a look at the amount of the snack, but in addition what the snacks are made from. 

A snack that fills you up for a number of hours could have a mixture of fiber (for quantity), fats (for satisfaction), carbs (for vitality), and protein (for constructing). When these are part of your snack selection, you higher imagine they’ll hold your youngsters full! 

These are some concepts for wholesome snacks that hold you full: 

What’s a Good Snack Portion Measurement?  

A snack doesn’t want to go away you stuffed! No meal wants to do this. If you happen to can assess your starvation earlier than and after a snack, and actually be aware of it, you possibly can decide how hungry you’re on a scale. If 1 on the size is STARVING, and a ten is STUFFED. The aim with snacks is to go away you at a 6! You aren’t ravenous anymore, however you aren’t stuffed both. To eat to a 6 takes apply, consideration, and mindfulness, but it surely’s so value it.

Snack portion sizes for youths differ relying on their age, exercise degree, and total weight-reduction plan. Nonetheless, as a normal guideline, listed below are some advisable portion sizes for wholesome snacks:

  • For toddlers (1-3 years outdated): 1/4 to 1/2 cup of fruits, greens, or dairy; 1 to 2 ounces of protein (cheese, yogurt, or meat); 1 to 2 teaspoons of nut butter; 1 small piece of fruit or a number of dried fruit items; 1 small cracker or rice cake.
  • For teenagers (4-8 years outdated): 1/2 to three/4 cup of fruits, greens, or dairy; 2 to 4 ounces of protein; 1 to 2 tablespoons of nut butter; 1 medium piece of fruit or a number of dried fruit items; 2 to three small crackers or rice desserts.
  • For older youngsters (9-12 years outdated): 3/4 to 1 cup of fruits, greens, or dairy; 4 to six ounces of protein; 1 to 2 tablespoons of nut butter; 1 massive piece of fruit or a handful of dried fruit items; 4 to six small crackers or rice desserts.

Keep in mind that these are simply pointers, and every baby’s particular person wants could differ. It’s necessary to encourage wholesome snacking habits and take heed to their starvation and fullness cues to make sure they’re consuming the correct quantity of meals for his or her particular person wants.

What Do I Feed My Baby Who’s At all times Hungry?  

In case your baby is at all times hungry, they may not be getting sufficient energy at meals, or the proper steadiness of vitamins.  At every meal and snack, they need to be consuming protein, grains, fruit and greens.   Listed here are some snack concepts that may assist hold your baby feeling full:

  1. Entire grain crackers with cheese or peanut butter: these present complicated carbohydrates and protein to maintain your baby feeling full.
  2. Half Sandwich: begin with whole-wheat bread, choose a supply of protein, and embrace a fruit or veggie, if attainable.
  3. Veggies with dip: carrots, cucumbers, cherry tomatoes, are excessive in fiber, and dips like do-it-yourself ranch or hummus present wholesome fat and protein.
  4. Rooster or tuna salad: combine shredded rooster or tuna with Greek yogurt, salt and pepper,  lemon juice, and chopped pickles and serve on complete grain crackers.  
  5. Turkey or rooster roll-ups: roll slices of deli meat with cheese or veggies in an entire grain tortilla for a filling and nutritious snack.
  6. Laborious-boiled eggs: eggs are an entire protein and supply wholesome fat, making them a filling snack possibility. Serve them with pita triangles and a tzatziki dip. 
roasted chickpeas in 3 different colored bowls

What Snacks Enhance Power?

A wholesome snack ought to have the ability to provide you with fast and sustained vitality.  A steadiness of carbohydrates, protein, and wholesome fat in your snacks give mixture of fast and sustained vitality.

  • Bananas: bananas are supply of carbohydrates and potassium, which will help increase vitality ranges.  Pair them with nut butter for protein and wholesome fats. 
  • Power Balls: vitality balls are a handy snack that may present a mixture of carbohydrates (fast vitality increase)  protein and wholesome fat (sustained vitality).  
  • Fruit Smoothies: mixing fruit with Greek yogurt or milk, and chia seeds provides you secure vitality due to the balanced ratio of protein, fat, and fiber with carbohydrate from the fruit. 
  • Entire grain crackers with nut butter: crackers present complicated carbohydrates and nut butter gives wholesome fat and protein, which may present sustained vitality.
  • Pretzels with Selfmade Guac: pretzels present carbohydrates and the avocados within the guac present wholesome fat and protein.
chocolate banana smoothie with bananas and whip cream on top with a polka dot straw

What are The Greatest Bedtime Snacks?

An excellent bedtime snack needs to be a balanced mixture of carbohydrates and protein that can assist promote leisure and sleep. Among the greatest bedtime snacks embrace:

  1. Yogurt with fruit: Yogurt is an effective supply of calcium, which is necessary for muscle leisure and sleep. Including fruit to yogurt gives carbohydrates to assist launch the hormone insulin, which in flip triggers the discharge of tryptophan, an amino acid that helps produce serotonin and melatonin, the hormones that promote sleep.
  2. Entire grain crackers and cheese: Entire grain crackers present carbohydrates to assist launch insulin, whereas the protein in cheese helps tryptophan get into the mind.
  3. Entire grain toast with nut butter: Entire grain toast gives carbohydrates, whereas almond butter is an effective supply of protein and wholesome fat.
  4. Banana slices with a handful of pumpkin seeds: Bananas are supply of magnesium which has been proven to assist with sleep, and pumpkin seeds comprise tryptophan which helps enhance sleep by serving to make melatonin and serotonin.  

Attempt to make your portion sizes small, as a result of overeating earlier than mattress can disrupt sleep. Purpose for a snack that’s round 200 energy or much less.   

What Are The Greatest Wholesome Snack Concepts for Children? 

These are a few of my favourite straightforward recipes for wholesome snack:


Wholesome Apple Muffins

Made with complete wheat flour, coconut oil, applesauce and maple syrup these Wholesome Apple Muffins can be your new favourite apple recipe.  

Avocado Banana Muffins

These avocado banana muffins are an effective way to get your youngsters to eat nutrient wealthy avocados and bananas. They’re one of the vital moist muffins we now have ever made!

Snack Bars

3 Ingredient Peanut Butter Banana Bars Recipe

This wholesome banana dessert is gluten free, dairy free, no added sugars, and ideal for fast & straightforward breakfasts, college lunches, or a wholesome snack.

chewy no bake snack bars

Wholesome No Bake Snack Bars

These no bake snack bars are probably the greatest date recipes you can also make! Candy, chewy, and healthful bars are chock stuffed with nuts and haven’t any added sugars.


peanut butter banana smoothie with chocolate glaze and sprinkles in a glass on a gray concrete background.

Peanut Butter Banana Smoothie

Probably the most thick, creamy and completely dreamy smoothie you’ll ever make, this Peanut Butter Banana Smoothie can also be filled with vitamin!

The way to Make a Inexperienced Smoothie for Children

Turn out to be a inexperienced smoothie professional! Be taught the fool-proof components for creating these scrumptious, powerhouse drinks for youths.

Protein Bars

Chocolate Chip Zucchini Protein Bars

A wholesome kid-friendly snack that’s excessive in protein and doesn’t use any bizarre protein powders! As a substitute these are filled with fruits, veggies and all types of nutritious components!

Selfmade Protein Bars

Our Selfmade Protein Bars are made with oats, peanut butter and a drizzle of chocolate.. they’re straightforward to make and are a scrumptious, wholesome, and satisfying snack that may simply develop into a favourite for the entire household!

Dips with Fruit or Veggies

Veggie Dip

Right here’s a easy, solidly tasty Veggie Dip constituted of Greek yogurt and flavored with useful dried herbs and spices. Serve it to youngsters who like to dip!

Creamy Peanut Butter Dip

This creamy peanut butter dip is ideal for dipping a number of completely different fruits and veggies and could possibly be the factor that youngsters your youngsters to eat them!

​Granola Bars

Peanut Butter Chocolate Path Combine Granola Bar Recipe

These granola bars are chewy with an incredible salty and candy steadiness.

chewy nut free granola bars

Nut Free Chewy Selfmade Granola Bars

These nut free do-it-yourself granola bars are scrumptious and chewy with simply the correct quantity of candy. Good for youths with nut allergic reactions!

Power Bites

Peanut Butter Fudge Protein Power Balls

Children want a fast increase of complete meals protein? Two of those fudgy vitality balls present 8 grams of plant protein with NO powders in sight.

Chia Seed Power Bites

Keep away from getting HANGRY with our tremendous scrumptious Chia Seed Power Bites.  These little bites of goodness are simply the ticket for a fast and wholesome snack. 


mexican pinwheels

Mexican Pinwheels

Your entire favourite Mexican flavors all rolled up in a bite-sized, finger meals meal excellent for youths!

Heat Banana Roll-Ups Recipe

These mix candy banana, a heat tortilla, clean cream cheese and a little bit honey and cinnamon to make a scrumptious snack!


frozen yogurt bark on a parchment lined baking sheet with strawberries, blueberries, and pistachios

Frozen Yogurt Bark

Creamy Greek yogurt is sprinkled with contemporary strawberries, blueberries and crunchy pistachios checking all of the containers for a yummy deal with!

Yogurt Parfait

Parfait may sound like a decadent dessert, however with a number of small tweaks you possibly can serve this deal with for a nutritious breakfast or an after-school snack. Scroll to study all the guidelines and tips, plus the most effective components for essentially the most delectable yogurt parfait.

What are the Healthiest Packaged Snacks?



Natalie Monson

I am a registered dietitian, mother of 4, avid lover of meals and powerful promoter of wholesome habits. Right here you’ll find a number of scrumptious recipes stuffed with fruits and veggies, suggestions for getting your youngsters to eat higher and develop into intuitive eaters and many assets for feeding your loved ones.

Be taught Extra about Natalie