Serve snacks from a variety of food groups

Grains and carbohydrates. Children will enjoy these snacks as part of the 6 servings needed each day: crackers with cheese spread, ready-to-eat cereal, mini rice cakes, and graham crackers. Older children may enjoy trail mix or popcorn (but be careful—these foods can cause choking in children ages 3 and under).

Vegetables. Snacks can be a good way to work 3 servings of these foods into a child’s daily diet. Try vegetable strips, such as cucumber or squash, cherry tomatoes cut into small pieces, steamed broccoli or carrots, green beans, or sugar peas with a low-fat dip. Older children may also like carrot or celery strips, perhaps with peanut butter.

Fruit. Sections of fruit (apples, tangerines, bananas, or pineapples), canned fruits, and juices are good choices. A child needs 2 servings of fruit each day, but be careful not to overdo the juice. A serving for 4- to 6-year-olds is ¾ cup.

Milk products. Some good choices include milk shakes made with fruit, cheese slices or string cheese, and mini yogurt cups. One cup of milk or 2 ounces of cheese makes up 1 of the 2 servings young children should have each day.

Meat and protein. Children may enjoy hard-cooked eggs; peanut butter spread thinly on crackers, fruit, or vegetables; or bean dip thinly spread on crackers. Two to 3 ounces of meat, 1 egg, or 2 tablespoons of peanut butter count as 1 of the 2 recommended daily servings of meat or protein recommended for children ages 2 to 6.

 

 

Healthy Snack Ideas

Kids like to eat finger foods because they’re easy to handle, have different shapes, colors, and sizes, and are fun to pick up and explore. They can be dipped in a sauce, offer new tastes, and enable children to learn about new choices.

Choose items from the following food groups when planning snacks. Make use of fresh fruits and vegetables. Offer a selection of sauces and dips for children to choose.

Meat or Meat Alternates

Cheese cubes

Peanut butter

Cheese sticks

Turkey roll ups

Yogurt

Beef cubes

Vegetables (light steaming or cooking may increase acceptability of some of the following)

Asparagus spears

Mushrooms

Carrot coins

Snow peas

Carrot sticks

Peas

Celery sticks

Broccoli

Sweet potato cubes

Cabbage wedges

Green pepper sticks

Zucchini sticks

Fruits

Fresh fruit wedges

such as peach, pear, Nectarines

watermelon, plum, Papaya

pineapple, cantaloupe, Banana slices

Pitted prunes, Grape halves

Berries (in season) Honeydew cubes

Raisins, Kiwi

raspberries, and Tangelos

strawberries, Tangerine sections

Cherries, pitted Melon balls

Dried fruits

Full-Strength Juices

Apple - Pineapple

Grape - Prune

Grapefruit - Tangerine

Grapefruit-orange Tomato

Orange - Vegetable

Any blend or combination is acceptable.

Grains and Breads (Whole grain or enriched)

Pita bread triangles - English muffin cubes

Crackers - Cheese toast strips Croutons

Graham crackers - Oyster crackers

Bread cubes - Pizza sticks

Bagel bites - Waffle squares

Cereals, dry (any variety) Tortilla pieces

Granola Wafers

Pretzels

Dips and Sauces

Yogurt dip - Fruit-based dip

Salsa and refried bean dip

Cheese dip

Sweet and sour sauce

Cucumber sauce

Barbecue sauce