As a parent or caregiver, you play a crucial role in your child's health. When they’re asking for snacks multiple times a day, it can be tough to know how to respond. Do kids even need snacks?
And how can you encourage healthier choices instead of the sugary, processed options they often crave? If this sounds familiar, you're definitely not alone.
One of the best ways to help kids develop healthy habits and strong bodies is by providing nutritious snacks early on.
In this blog post, Catalyst Nutrition and Training will explore five effective strategies to improve your child's snacking habits, ensuring they get the nutrition they need while still enjoying what they eat!
Do kids NEED snacks?
Yes!
Kids need snacks to keep their energy levels up and to get the nutrients their growing bodies require. I generally recommend offering younger children three meals and three snacks a day, while older kids might only need 1-2 snacks.
However, not all snacks are equal. Many snacks that kids enjoy—or that might appear healthy—often lack the nutrition you’d expect. Many popular snacks are loaded with added sugars and ingredients that don’t support your child's health and growth. That’s why it’s crucial for parents to encourage healthy snack ideas for kids, as early as you can!
What does "healthy" mean?
There are plenty of healthy snacks for kids, but it's key to understand what "healthy" really means. Healthy snacks are generally low in added sugar and packed with vitamins, minerals, and fiber.
Let’s dive into these five tips, so you can be well-equipped to teach your child better snacking habits!
Tip 1: Pair Two Foods
For the best nutrition and satisfaction, I recommend offering a mix of food groups when giving your kids snacks. This approach not only creates a more satisfying snack but also adds variety to their meals throughout the day.
Some healthy food pairings are:
Freeze-dried strawberries and dry cereal
Crunchy chickpeas
Carrots and tortilla chips dipped in guacamole
Sliced Apples and Natural Peanut Butter
Greek Yogurt and Berries
Providing a variety of food items is a great way to gently introduce picky eaters to new flavors and textures. Keep it pressure-free—no forcing bites—just make it a fun experience!
If your kids are used to processed snacks and you want to shift away from them, try pairing new foods with their favorite packaged snacks instead of removing the snacks altogether. This way, they can gradually get used to healthier options without feeling overwhelmed. Deprivation works for no one!
Tip 2: Vary presentation
It can take time for anyone to get used to something new, and for kids—especially those that are picky eaters—new foods can feel scary and uncomfortable!
Take carrots, for example. While baby carrots are a classic snack option, there are plenty of other ways to introduce them. You can offer pureed carrot pouches, shredded carrots for a different texture, roasted carrots for a new flavor, or even large carrot peels. Making up a creative name for these foods can help too, like carrot “ribbons”!
Every time your child has the chance to explore these foods in a low-pressure setting, it builds their confidence and encourages them to try—and maybe even enjoy—them!
Tip 3: Keep the portions small
Snack time is a fantastic opportunity to introduce new foods, especially since dinner is just around the corner. If your child doesn't eat much (or any) of the new food, there's still another chance to try at the next meal. Plus, by dinner, everyone tends to be more tired and less patient, making it harder to encourage new tastes.
When you do offer these healthy kids snack ideas at snack time, keep the portions small. This makes it less overwhelming for your child. If they’re old enough, consider using toothpicks or fun serving tools to make the experience more engaging and playful—especially for kids who might feel overloaded by too much sensory input.
One of my favorite ways to offer after-school snacks is to serve them in paper muffin cups or on a skewer!
Tip 4: Compare
You know what’s a lot of fun and low-pressure? Exploring! Instead of insisting your child “just take ONE bite,” turn trying new foods into a fun game for everyone.
Think about these healthy kids snack recipes you want to put together. Next time you’re at the grocery store, grab a few different varieties of a new food—like four or five kinds of apples. Then, during a free afternoon, ask your child to describe how the apples differ in size, color, and smell. Which one smells the best?
After that, slice each apple into tiny pieces and invite your child to taste them. They can compare which apple is the sweetest, most sour, or crunchiest.
This ranking and exploration turns the experience into a fun activity, way more enjoyable than just demanding them to try a bite!
Tip 5: Involve your child
The more you involve your child in the process, the better! For instance, when you’re picking out healthy snacks at the grocery store, let them choose two snacks they want to try that week.
You can also give them choices about food prep. Ask if they’d prefer their apple sliced or diced, or if they want to dip it in something like nut butter.
Kids can actually do a lot more in the kitchen than you might think. Sure, it might take a bit longer and get a little messy at first, but their skills will improve over time, and the mess will get easier to manage. Plus, kids are usually more willing to try foods they've helped make!
A Dietitian Can Help You Find the Best Healthy Snacks for Your Kids
Navigating snack time with so many options can be a challenge for parents. Teaming up with a registered dietitian can help you tackle this by providing proven strategies to meet your health goals and nourish your family—snack time included! I’m excited to share these fun and healthy kids snack ideas with you!
I know how difficult it can be to find snacks that keep your family healthy and satisfied. You don’t have to do it alone! We’d be glad to collaborate with you on finding the right foods for your children through our online nutrition coaching.
Book an appointment with Catalyst Nutrition and Training today, and let us help you foster positive eating habits in your home.
References
Shield, Jo Ann. Kids Eat Right (2019, March 4). When Should My Kids Snack?
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