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!
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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