Healthy Snacks for Kids: At Home and On-the-Go

One surprising aspect of parenthood is the constant need for snacks to keep young kids full! With their small tummies and growing bodies, it’s not uncommon for them to need opportunities to refuel outside of regular mealtimes. But snacking doesn’t have to be a hassle—whether you’re at home or on the go, you can easily prepare healthy snacks that your kids will love.

What makes a healthy snack for kids?

The best snacks for kids include a balance of protein, fiber, and healthy fats. These nutrients work together to fuel and sustain your child’s energy levels. Think of snacks as mini-meals that nourish your little one’s body while also keeping them full until the next mealtime.

How many snacks should a child eat a day?

There’s no set rule for the number of snacks a child should have each day. Younger kids often benefit from a mid-morning and mid-afternoon snack while older kids may need an after-school snack and one before bedtime. The key is to time snacks so they don’t interfere with your child’s hunger for their next meal. Leave at least two hours between snack time and mealtime.

It’s also important to not force your kiddo to eat a snack. Offer snack options and let your child decide when they are hungry —kids are usually good at knowing when they need to eat.

What are good on-the-go snacks for kids?

Need healthy snacks on-the-go? Here are some nourishing and delicious ideas:

• Granola bar
• A cheese or meat stick with a piece of fruit
• Fruit leather plus a yogurt squeezer
• Piece of fruit with a handful of mixed nuts
• Homemade trail mix with cereal, nuts, seeds, and raisins
• Cut up pieces of cheese with whole-grain crackers

What are good healthy after school snacks?

After school is a key time for kids to refuel after a busy day. Here are some ideas you can offer for a healthy snack to keep them nourished until dinner:

• Wrap it: Fill a soft tortilla with slices of turkey and cheese then roll it up. For extra fun, slice into small swirl bites.
• Top it: Top a bowl of yogurt with granola, chopped-up nuts, and berries.
• Dip it: Use baby carrots, cucumber slices, snow peas or red pepper slices as dippers in hummus or a Greek yogurt dip.
• Spread it: Spread nut butter on brown rice cakes or whole wheat toast.
• Sprinkle it: Sprinkle a hard-boiled egg topped with your child’s favorite seasoning.

These snacks aren't just for kids—feel free to enjoy them yourself! For more ideas and information about healthy eating and kids, even picky eaters, check out USDA’s MyPlate for lots of helpful information.

What can I prep for healthy snacks ahead of time?

Meal—and snack!—prepping can save time and energy. Here are some ideas for healthy snacks to make in advance:

• Store washed and sliced vegetables in containers in the fridge so that they are ready to grab.
• Pre-slice apples and soak them in cold water with a small amount of salt or lemon juice for 10 minutes to prevent browning. Rinse well before storing in the fridge.
• Freeze some yogurt squeezers, so that they last a bit longer out of the freezer. They also make a cool treat on a hot day!
• Keep an insulated lunch box and freezer pack ready for quick packing.
• Fill small baggies or containers with pre-portioned snacks like cereals, nuts, and whole-grain crackers. A craft organizer box makes an easy way to store different types of food all in one place.

Gummy supplements to help support your child

Healthy snacks help nourish your l’il ones’ bodies, and L’il Critters is here to help too! L’il Critters Gummy Vites provide vitamins A, B12, B6, C, D, and E as well as zinc and folate in yummy cherry, strawberry, orange, pineapple, and blueberry flavors. With fun bear shapes, your kids will look forward to taking their vitamins!

Why healthy snacking matters for kids

Snacks can be an important part of your child’s diet and a great opportunity to add fruits, vegetables, and key nutrients to their day. Aim for snacks that provide protein, fiber, and good fats to keep their tummies full with sustained energy. While L’il Critters gummy supplements can offer additional nutritional support, the most important thing is the love and care you put into nurturing your child's health. By choosing wholesome snacks and creating enjoyable snack times, you’re setting the foundation for a lifetime of healthy habits and happy memories.

Brought to you by the L’il Critters™ nutrition experts.