October 3, 2023


Healthy Life

The Greatest Wholesome Snacks For Children

10 min read

The perfect wholesome snacks for teenagers are each simple to make and full of diet.  Whether or not you’re in search of an after faculty snack, bedtime snack or something in between,  I’ve received you coated!

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

What’s a Wholesome Snack?

As a father or mother, we would like our children to have the very best well being attainable.  Good diet performs a crucial position in serving to children attain their full potential, each bodily and mentally. On the subject of 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 children in the easiest way. 

A wholesome snack consists of 4 completely different meals.  This formulation has existed endlessly 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 diet gaps for teenagers and in addition assist them really feel fuller longer.  There are tons of of meals mixtures that embody 2 meals teams and are scrumptious and filling! 

What Is a Good Snack Schedule? 

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

Snack Schedule for Children Ages 2-4:

  1. Morning Snack: Provide a snack round 10-11 a.m. This snack must be a nutritious and filling possibility to assist maintain them fueled and centered within the morning. 
  2. Afternoon Snack: Provide a snack within the mid-afternoon, round 2-3 p.m. This snack ought to present a lift of power and assist them keep away from the “afternoon hunch.” 
  3. Pre-dinner Snack: Provide a lightweight snack earlier than dinner, round 5 p.m. This snack ought to assist tide them over till dinner and stop overeating on the foremost meal. 
  4. Bedtime Snack: You may supply a lightweight snack after dinner, round 7-8 p.m.

Snack Schedule for Children and Teenagers: 

  1. After-College Snack: Provide a snack within the mid-afternoon or after faculty. This snack ought to assist them keep away from the “afternoon hunch” and supply power for after-school actions. 
  2. Pre-dinner Snack: If children are hungry earlier than dinner, you’ll be able to supply a lightweight snack an hour earlier than dinner.  This snack ought to assist tide them over till dinner and stop overeating on the foremost meal. 
  3. Bedtime Snack: You may supply a lightweight snack after dinner, round 8-9 p.m. This snack is usually a candy deal with or one thing mild and nutritious.

What Wholesome Snacks Fill You Up?

Generally a snack can fulfill your urge for food, however then you might be hungry once more an hour later. The important thing to discovering a satiating snack is not only to take a look at the amount of the snack, but in addition what the snacks are product of. 

A snack that fills you up for a number of hours can have a mix of fiber (for quantity), fats (for satisfaction), carbs (for power), and protein (for constructing). When these are part of your snack selection, you higher imagine they may maintain your children full! 

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

What’s a Good Snack Portion Dimension?  

A snack doesn’t want to go away you stuffed! No meal wants to do this. When you can assess your starvation earlier than and after a snack, and really be aware of it, you’ll be able to decide how hungry you might be on a scale. If 1 on the dimensions is STARVING, and a ten is STUFFED. The purpose 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 observe, consideration, and mindfulness, nevertheless it’s so value it.

Snack portion sizes for teenagers fluctuate relying on their age, exercise degree, and general weight loss program. Nevertheless, as a common guideline, listed here are some advisable portion sizes for wholesome snacks:

  • For toddlers (1-3 years previous): 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 previous): 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 muffins.
  • For older children (9-12 years previous): 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 muffins.

Do not forget that these are simply pointers, and every little one’s particular person wants might fluctuate. 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 amount of meals for his or her particular person wants.

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

In case your little one is all the time hungry, they may not be getting sufficient energy at meals, or the appropriate steadiness of vitamins.  At every meal and snack, they need to be consuming protein, grains, fruit and greens.   Listed below are some snack concepts that may assist maintain your little one feeling full:

  1. Entire grain crackers with cheese or peanut butter: these present advanced carbohydrates and protein to maintain your little one feeling full.
  2. Half Sandwich: begin with whole-wheat bread, decide a supply of protein, and embody a fruit or veggie, if attainable.
  3. Veggies with dip: carrots, cucumbers, cherry tomatoes, are excessive in fiber, and dips like selfmade ranch or hummus present wholesome fat and protein.
  4. Hen 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. Onerous-boiled eggs: eggs are a whole 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 Increase Vitality?

A wholesome snack ought to be capable to provide you with fast and sustained power.  A steadiness of carbohydrates, protein, and wholesome fat in your snacks give a superb mixture of fast and sustained power.

  • Bananas: bananas are a superb supply of carbohydrates and potassium, which may also help enhance power ranges.  Pair them with nut butter for protein and wholesome fats. 
  • Vitality Balls: power balls are a handy snack that may present a mix of carbohydrates (fast power enhance)  protein and wholesome fat (sustained power).  
  • Fruit Smoothies: mixing fruit with Greek yogurt or milk, and chia seeds offers you secure power due to the balanced ratio of protein, fat, and fiber with carbohydrate from the fruit. 
  • Entire grain crackers with nut butter: crackers present advanced carbohydrates and nut butter gives wholesome fat and protein, which might present sustained power.
  • Pretzels with Do-it-yourself 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 must be a balanced mixture of carbohydrates and protein that can assist promote rest and sleep. Among the greatest bedtime snacks embody:

  1. Yogurt with fruit: Yogurt is an effective supply of calcium, which is necessary for muscle rest 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 a superb supply of magnesium which has been proven to assist with sleep, and pumpkin seeds include 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. Intention 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 simple recipes for wholesome snack:


Wholesome Apple Muffins

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

Avocado Banana Muffins

These avocado banana muffins are a good way to get your children to eat nutrient wealthy avocados and bananas. They’re one of the moist muffins we have now 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 & simple breakfasts, faculty lunches, or a wholesome snack.

chewy no bake snack bars

Wholesome No Bake Snack Bars

These no bake snack bars are among the best date recipes you may 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 be full of diet!

Find out how to Make a Inexperienced Smoothie for Children

Develop into a inexperienced smoothie professional! Be taught the fool-proof formulation for creating these scrumptious, powerhouse drinks for teenagers.

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 an alternative these are full of fruits, veggies and all types of nutritious components!

Do-it-yourself Protein Bars

Our Do-it-yourself Protein Bars are made with oats, peanut butter and a drizzle of chocolate.. they’re simple 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 produced from Greek yogurt and flavored with helpful dried herbs and spices. Serve it to children 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 children 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 Do-it-yourself Granola Bars

These nut free selfmade granola bars are scrumptious and chewy with simply the correct amount of candy. Excellent for teenagers with nut allergy symptoms!

Vitality Bites

Peanut Butter Fudge Protein Vitality Balls

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

Chia Seed Vitality Bites

Keep away from getting HANGRY with our tremendous scrumptious Chia Seed Vitality 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 good for teenagers!

Heat Banana Roll-Ups Recipe

These mix candy banana, a heat tortilla, easy 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 recent strawberries, blueberries and crunchy pistachios checking all of the containers for a yummy deal with!

Yogurt Parfait

Parfait would possibly sound like a decadent dessert, however with a number of small tweaks you’ll be able to serve this deal with for a nutritious breakfast or an after-school snack. Scroll to study all the ideas and tips, plus the very best components for probably 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 robust promoter of wholesome habits. Right here you will see that a number of scrumptious recipes stuffed with fruits and veggies, ideas for getting your children to eat higher and develop into intuitive eaters and many sources for feeding your loved ones.

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