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How to Make a Healthy Snack

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:

Step 1: Start with a food that’s high in fiber.

Fiber helps your child feel full.

Choose one:

  • a fruit (any kind your child enjoys)
  • a vegetable (for example, crunchy sliced cucumber, carrots, bell peppers)
  • a grain (for example, whole-grain breads, wraps, cereal, crackers)

Step 2: Serve it with a food that’s full of protein.

Protein helps build bones and muscles. And it gives your child energy.

Choose one:

  • protein (such as peanut butter, eggs, nuts, seeds)
  • dairy (such as milk, low-fat yogurt, cheese)

Easy and Healthy Snacks

Try some of these favorites.

SnacksWhat to Do
Whole-grain cereal + low-fat milkServe 1 cup of cereal with 8 ounces of milk. Choose a cereal without a lot of sugar, such as Cheerios, Kix, or Wheaties.
Fruit + yogurtServe 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 + cheeseSlice 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 eggToast a piece of bread and boil an egg. That’s it!

Reviewed by: Marlene Rafferty, RD
Date Reviewed: Apr 7, 2023

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The five differences are:
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The two matching doctors are 9 and 14.

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The correct path:
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