+ Well Nourished ⎮ Healthy Snack Ideas for Kids, ideas and recipes to inspire

Healthy Snack Ideas for Kids

Healthy Snack Ideas for kids

I think about food a lot – not only eating it but how I can create the most flavoursome and nourishing  meals and snacks possible. It’s not uncommon for me to wake in the night and write a recipe in my head – that’s the slightly obsessive side to my personality I’m revealing, ha ha!

So coming up with a variety of meals and healthy snacks for my family has always come fairly easily to me; in part because of my preoccupation with food but also because of my love of cooking (plus many years studying nutrition has helped too).

Also, having first hand experience of being seriously unwell really motivates me to prioritise my time to ensure my family are getting as much nourishment from their diet as possible. Doing what I can to ensure the very best health for myself and my family is super important to me (you can read more about my past heart condition here and Graves disease here).

In my experience, snacks are often where many kids diets are let down with most commercially available ‘snack’ food not only nutritionally void, but often actually detrimental to good health and development. Just because it’s ‘just a snack’ doesn’t mean it should lack nourishment! Snacks are very different from treats in my mind. So today I thought I’d share my thoughts and ideas on healthy snacks for kids.

Anytime food
My first recommendation when coming up with an easy to prepare ‘snack’ for your kids is to drop your preconceptions about what food actually constitutes a snack. Changing your mindset around certain foods being more suitable at certain times of the day will actually really help to simplify how you feed your family all round.

My point is that any whole food can be eaten at any time, in any way. It is a food marketers dream to have us believe that certain foods are ‘breakfast’ or ‘dinner’ or ‘snack’ foods, or that the yoghurt in those expensive baby pouches is any better for our babies than the big (less expensive) tubs of natural yoghurt on the adjacent shelves. I can feel a rant coming on!

What snacks should I feed my kids?
The short answer is if your kids are hungry, feed them any whole food they like, portioned to satisfy them, but not spoil their appetite for their next meal.

Still drawing a blank? Here are some examples of the kinds of things my kids might have as snacks. It’s not a complete list as my kids dwell in a household where I am constantly recipe testing and experimenting with wonderful food, but it’s a snapshot…

  • a snack is often a small portion of a leftover meal, sometimes reheated or often even cold if they are happy to eat it that way (as we don’t have a microwave)
  • soups make amazing, nourishing snacks for kids and are a great opportunity to get your kids eating more veggies. It’s pretty simple to make up a big pot of their favourite soup and freeze it in recycled glass jars. I often heat it up and pop it in a thermos for my kids to drink in the car on their way to after school sport.
  • my kids love antipasto type plates with perhaps some cheese, crackers, olives, gherkins or pickled onions. I often throw on a piece of fruit or some raw veggies too.
  • fill kids up on fruit that has some protein with it. Apple with nut butter or cheese is delicious. Fruit kebabs (with cheese between) appeals to lots of kids.  A good ‘ole banana is packed with goodness and great fuel before after school sport.
  • celery sticks with tahini or nut butter is delicious. My 9 year old this week tried and loved carrot sticks smeared with nut butter (my kids like to experiment, though I don’t recommend rocket blended in smoothies as my 9 year old once tried, though spinach, having a milder flavour works well).
  • nuts and seeds are great snacks for kids. I have some ways to make them extra delicious here. In a large recent study published in the American Journal of Clinical Nutrition, regular consumption of nuts (over 5 times a week) was linked to significantly lower inflammatory biomarkers. So in a nutshell, regular consumption of nuts can reduce chronic inflammation and associated diseases.
  • biltong, jerky or air dried meat is a real favourite in our household. Just make sure you source a brand with no hidden nasties.
  • a boiled egg with perhaps some fruit or veggies is a filling, simple snack.
  • veggies and dip is really popular too. Hummus or pesto are our favourites.
  • frozen yoghurt cups are on high demand, especially in summer. You can freeze any leftover smoothie or follow a recipe like my Fruit Whip, here.
  • berries, nuts and natural or unsweetened Greek yoghurt is much more nourishing than processed ‘flavoured’ yoghurts.
  • a fruit smoothie is another favourite in our household. They can also be stored in a thermos flask to keep them cold.
  • I also bake batches of cookies, slices and savoury crackers and keep them in the freezer so that I always have a healthy, nourishing snack to grab and go. My Protein Bars are very popular after school snacks and can be eaten from frozen. ALL of the 50+ nut-free recipes in “The Well Nourished Lunchbox” ebook make great snacks and can be frozen to help save time.

Well that’s it for healthy snack ideas for kids. Remember, any whole food your kids enjoy is good to snack on.

Next week, I plan to share a recipe for my healthy version of 2 minute noodles and a firm favourite in our household. Stay tuned!

I’d love to hear your snack ideas, post a comment below so we can all benefit. 

 

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend.

Healthy Snack Ideas for kids

  • Amanda

    Hi Georgia,
    I love all of your suggestions here and use many of them frequently. In the same vein, I was wondering if anyone had suggestions for healthy food for school ‘cake’ stalls / sports days? I’ve done smoothies and fruit so far. Food can’t be heated and can’t contain nuts.
    Many thanks!

  • I often revert to my Vanilla Bean Cup cakes for cake stalls, http://wellnourished.com.au/vanilla-bean-cupcakes/ or one of the many recipes in my Well Nourished Lunchbox ebook (all are nut-free, easy to make and very nourishing) G x

  • Kez

    Thanks for this post Georgia – I’m always trying to come up with creative snack ideas for my two little ones. They both love fruit which is great but not 5x a day! Luckily they both devour most foods but thanks for the tip about soup, I will definitely try that a bit more especially heading into winter.
    I made the Vanilla Bean Cupcakes just this week and they are delicious, I’ll be doing another batch this afternoon for the freezer – if they make it there!
    Kez

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter
chocolate-recipe-200X204

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required