Healthy snacks are packed with nutrition. They give your child the right balance of fiber and protein. You can make an easy, healthy snack by pairing two foods from the 5 food groups (fruits, vegetables, grains, protein, dairy).
Follow these simple steps:
Fiber helps your child feel full.
Choose one:
Protein helps build bones and muscles. And it gives your child energy.
Choose one:
Try some of these favorites.
Snacks | What to Do |
Whole-grain cereal + low-fat milk | Serve 1 cup of cereal with 8 ounces of milk. Choose a cereal without a lot of sugar, such as Cheerios, Kix, or Wheaties. |
Fruit + yogurt | Serve 8 ounces of yogurt with 1 piece of fruit the size of a tennis ball, or a ½ cup chopped fruit. |
Whole-wheat tortilla + peanut butter | Spread a tortilla with 1–2 tablespoons of peanut butter. Roll it up and cut it into pinwheels. |
Vegetables + cheese | Slice cucumbers and bell peppers. Serve with chopped tomatoes and 1 ounce of cheese (a piece the size of your index finger). Older kids can enjoy crunchier veggies, like raw celery and carrots. |
Whole-wheat toast + hard-boiled egg | Toast a piece of bread and boil an egg. That’s it! |
Reviewed by: Marlene Rafferty, RD
Date Reviewed: Apr 7, 2023