Some tips from our Registered Dietitian on getting a healthy snack together!

  • Snacks should be around 100-200 calories. If they are too large you risk spoiling the next meal.
  • Aim to serve food from at least 2 food groups at each meal (grains, dairy, protein, fruits, vegetables).
  • It is best to include a protein containing food in every meal and snack.
  • Snacks are a great way to get an extra serving of fruits or vegetables in!
  • For quick snack ideas, choose a food item from 2 of the columns below.
Grains Proteins Fruits & Vegetables
Whole grain crackersWhole wheat tortillaPretzel sticksGraham crackersWhole grain mini bagelWhole wheat English muffin Whole grain mini muffin Low-fat cheese Peanut butter (or other nut butter)Low-fat yogurtSliced deli meatLow-fat plain milkHardboiled egg Any fresh fruit*Any fresh vegetable*Canned fruit packed in 100% juice or waterUnsweetened apple sauceDried fruit (raisins)

*For young eaters, fresh fruits and vegetables need to be ripe/soft and cut into small pieces (less than ½ inch thick). Thick skin should be pealed (ex: apples) before eating. Crunchy veggies should be steamed first to avoid choking. Round foods, like grapes, should be cut in half.

How to: Healthy Snacking!