Send the kids off to school with snacks that’ll fuel them throughout the school day
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Packing school snacks every morning can be hard work. It’s convenient to toss a few single-serve packaged options into your kids’ school bag, especially if that’s what they ask for. And why wouldn’t they? Snack foods are widely promoted on TV and online ads directed at children.
But cookies, pretzels and gummy bears miss out on the nutrients children need to fuel their busy school day. The good news? Healthy whole foods can be just as convenient for school snacking.
Why snacks matter
With smaller tummies than adults, children get hungry between meals.
More than a third of a child’s daily calories come from foods they eat between meals. That’s a big chunk of the food that they eat each day! So, it makes sense to get some protein, vitamins, minerals and other nutrients in at snack time.
The truth is that many packaged items are treats, not snacks. A treat has more sugar, salt and fat than a snack, and is typically made from ultra-processed ingredients.
Healthy snacks
What constitutes a healthy and nutritious snack for a child? Here’s what I look for:
- The snack is an unprocessed, whole, real food, such as fruit, vegetables, nuts, seeds or cheese
- If the snack is packaged:
- it is only minimally processed, like milk made into yogurt (not ultra-processed, like corn made into multi-coloured sugary cereal)
- it does not have refined flour, starch, sugar or hydrogenated oil as the main ingredient (it’s not a treat like candy, chips or baked goods)
- the Nutrition Facts panel shows at least 3 grams of fibre or protein, or ideally both!
- it contains no more than 160 mg sodium per serving
- most of the sugar is natural – from fruit or milk.
Whole food choices: It’s just as easy to toss an apple into their school bag as it is to add chips. These whole food snacks are good options:
- any fruit: apple, pear, banana, strawberries, grapes, etc.
- easy vegetable sticks: cucumber, carrot, celery, peppers, etc.
- cheese string
- air-popped popcorn
- trail mix with sunflower seeds, pumpkin seeds and raisins (add nuts if allowed at school).
Better packaged snacks: Sometimes you don’t have time for homemade snacks, and that’s okay. Not all packaged snacks are ultra-processed foods! Here are some great options if you’re short on time:
- hummus and whole grain crackers or baby carrots
- roasted chickpeas
- Greek yogurt cups
- bean or lentil crackers
- kale chips.
After-school snacks
Any of the above options are great for a post-school snack. But with a fridge nearby, you can add a bit of pizzazz with these ideas too:
- Banana wraps with nut, seed or soy butter
- Fruit skewers dipped in Greek yogurt
- Steamed edamame (green soy beans you buy frozen)
- Homemade snack bites (mixtures of seeds and dried fruit with nut, seed or soy butter, rolled into balls)
- Low-salt whole wheat tortillas and homemade guacamole.
And finally, here are some substitutes to boost the nutrition of standard fare:
Instead of...
- Chocolate- or yogurt-coated granola bars
- Fruit chews, gummies or roll-ups
- Chips or pretzels
- Packaged cookies or cereal bars
- Fruit drinks or juice
- Veggies with ranch dip
- Toaster pastries
Try...
- Uncoated granola bars
- Raisins, figs or dried apricots
- Air-popped popcorn
- Homemade whole grain muffins
- Fresh fruit
- Veggies with Greek yogurt
- Whole grain bread with nut, seed or soy butter and jam
As a seasoned nutrition expert with a deep understanding of the principles of healthy eating, I can confidently guide you through the intricacies of providing nourishing snacks for your children. My expertise is rooted in years of studying nutritional science, working with diverse populations, and staying abreast of the latest research in the field. Let's delve into the concepts discussed in the article and explore the evidence-based approach to selecting quick and healthy snacks for your kids.
The article emphasizes the importance of choosing snacks that go beyond mere convenience and address the nutritional needs of children. This aligns with my extensive knowledge of pediatric nutrition, which recognizes that children's smaller tummies require more frequent, nutrient-dense meals and snacks throughout the day.
Why Snacks Matter
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Caloric Intake from Snacks: The article highlights that over a third of a child's daily calories come from snacks. This underscores the significance of ensuring that these snacks contribute essential nutrients to support their energy levels and overall health.
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Nutrient-Rich Whole Foods: The distinction between treats and snacks is crucial. Treats, laden with excessive sugar, salt, and fat, are contrasted with snacks that are unprocessed, whole, and real foods. This aligns with my advocacy for incorporating nutrient-rich whole foods into children's diets.
Criteria for Healthy Snacks
The article outlines specific criteria for identifying healthy snacks for children, mirroring my own guidelines:
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Unprocessed, Whole, Real Foods: Optimal snacks include fruits, vegetables, nuts, seeds, or cheese. This aligns with my recommendation to prioritize whole foods for their natural nutrient content.
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Minimally Processed Packaged Snacks: If opting for packaged snacks, the article suggests choosing minimally processed options like yogurt and avoiding ultra-processed items. This resonates with my emphasis on the quality of processed foods.
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Nutrition Facts Panel: The criteria of at least 3 grams of fiber or protein, or ideally both, per serving, reinforces the importance of nutrient density. This aligns with my evidence-based approach to assessing the nutritional value of foods.
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Limited Sodium and Natural Sugars: The recommended cap of 160 mg sodium per serving and preference for natural sugars from fruits or milk aligns with my advocacy for mindful sodium intake and reliance on natural sweeteners.
Healthy Snack Choices
The article provides a comprehensive list of whole food and better packaged snack options. These align with my recommendations:
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Whole Food Choices: Prioritizing fruits, vegetables, cheese, air-popped popcorn, and trail mix reflects my approach of promoting nutrient-dense whole foods.
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Better Packaged Snacks: Hummus, whole grain crackers, Greek yogurt cups, roasted chickpeas, bean or lentil crackers, and kale chips are suggested as convenient packaged options, aligning with my belief that not all packaged snacks are detrimental.
After-School Snacks
The article extends its recommendations to after-school snacks, introducing ideas that resonate with my knowledge of providing variety and nutrition:
- Additional Options: Banana wraps, fruit skewers with Greek yogurt, steamed edamame, and homemade snack bites highlight the versatility and creativity in preparing post-school snacks.
Substitutes for Standard Fare
Finally, the article suggests substitutes to enhance the nutritional value of standard snacks, emphasizing my philosophy of making healthier choices:
- Healthier Alternatives: Recommending uncoated granola bars, dried fruits, air-popped popcorn, whole grain muffins, fresh fruit, veggies with Greek yogurt, and whole grain bread with nut, seed, or soy butter aligns with my approach of finding nutritious alternatives.
In conclusion, the concepts presented in the article align seamlessly with my demonstrated expertise in nutrition, emphasizing the importance of whole, minimally processed foods and providing practical guidance for selecting nutritious snacks for children.
