Healthy Snacks for Kids 

Snacks are a great way to help manage hunger in-between meal times. However, sometimes when we think of snacks, our minds immediately think of quick snacks that tend to be made up of simple carbohydrates, such as chips, crackers, or cookies.

While these snacks may be tasty, you may find that you will be hungry again soon after eating them, and may even go back for more servings. This is because these snacks tend to lack fiber, which is a key component of food that can help you feel full for longer.

Watch: Healthy Byte – 25 Healthy Snacks


Hi everyone, my name's Sam, and I’m the Registered Dietitian with the Healthy Weight Initiative here at Johns Hopkins All Children's Hospital. Today's Healthy Byte is all about snacks. Snacks are a great way for us to manage our in-between meal time hunger, however, when we think of snacks sometimes our minds tend to gravitate towards snacks that are higher in simple carbohydrates such as maybe chips or cookies or crackers. While these snacks may be tasty, you may find that you're a bit hungry soon after eating them and may even go back for more servings. This is because snacks such as crackers or chips tend to lack fiber which is a key component of what keeps us fuller for longer. A good rule of thumb is to have at least two food groups in your snack, so examples of food groups that you could include would be things like fruits, vegetables, whole grains, protein and dairy. Another really good tip is to have portions of these foods available on hand in either your refrigerator or in your pantry, already into individual containers. This can help your family pick those foods versus more processed 

foods that may be easier to grab such as a bag of chips. 

 

[Music] Alt Text: Healthy Snack Swaps. A bowl of potato chips is replaced with carrots and hummus. A bowl of saltine crackers is replaced with cucumbers with Greek yogurt dip. A bowl of spicy chips is replaced with mixed nuts and an apple.  
 

Our team has developed a list of over 25 Healthy Snacks that you and your family 

can choose from to maximize the nutrition of your snacks and to promote satiety. I encourage you and your family to choose a few of the ideas and give them a try! 

Thanks for joining me for today's Healthy Byte and I encourage you to tune in next time for more nutrition tips. 

How to plan healthy snacking

A good rule of thumb is to include at least two food groups in your snack. The five good groups to keep in mind includes fruits, vegetables, whole grains, proteins, and dairy. Another way to set you and your family up for success is choosing healthy snacks is to prepare them ahead of time and have snack-size portions of each of these food groups available in either your pantry or refrigerator-this will help reduce the temptation of grabbing the pre-packaged and often unhealthy snacks less often. For example, cutting up strawberries after purchasing them at the grocery store and putting them into individual containers can help make these foods easier to grab. Other snack pairings to try include cucumbers and Greek yogurt dip, apples with mixed nuts, and carrots with hummus.

25 Healthy Snacks that promote fullness and nutrition

Our team has developed a list of over 25 Healthy Snacks pairings that you can choose to help maximize the nutrition of the snacks you eat and promote satiety. We encourage you and your family to look through the list and see which snacks interest you!

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