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Nutrient Spotlight: Healthy Snacks for Kids

Being well prepared with snacks during the day will help lighten your workload throughout the busy week. Try out a few of these simple snack ideas that are guaranteed to keep you and your kids happy!

▪ Any fresh fruits or veggies – Not only are they easy to throw in a bag with little to no preparation, but they’re also full of nutrients and can be extremely hydrating as well! Offering young kids fruits and veggies, rather than sugary snacks, will establish a taste for these foods and encourage healthy eating habits early on. We suggest watermelon, grapes, berries, apple slices, peach slices, orange slices, carrots, celery, cherry tomatoes

▪ Cheese cubes or cheese sticks – Cheese is a good, easy source of protein that many kids and adults love! In addition, calcium is an important nutrient for developing children.

▪ Popcorn – Popcorn is a good source of fiber and a nice, light snack to take on-the-go. I recommend popping plain popcorn and then adding in your own seasonings (cinnamon, parmesan cheese, lightly salted).

▪ Dried or dehydrated fruit – These are easy to keep stored in the car for “emergencies.”

▪ Trail mix – Customize this to your liking! You can add your favorite nuts, raisins, cheerios, corn flakes, etc. For a boost of antioxidants, toss them in cinnamon!

▪ Frozen yogurt-covered grapes– This is a fun, cool snack while allowing you to sneak in a little protein and dairy!

▪ Peanut butter and smashed raspberry bites – Raspberries are nice and tart on their own, so this is simply a low sugar spin on a classic PB & J sandwich. Cut the sandwich into squares to make it a bite-sized snack to offer your kids between dips in the pool! Tip: Make this with peanut butter and banana, too!

▪ Anything dipped in a nut butter– for a good protein source and to bulk up any snack, pair it with a nut butter (or sunflower seed butter for kids with nut allergies). Some great options are celery, pretzels, crackers or pita bread.

Fruit purees – Applesauce is great, but it’s fun to switch it up sometimes with different fruit purees. If you want to take it a step further, try blending together your own fruit puree!

Nutrient-packed muffins – Baking homemade muffins means you’re able to make them as nutritious as you’d like! One batch of muffins can serve as an easy snack or breakfast to-go for the week that your kid will love!

Cold pasta salad – Make a batch of pasta and add in veggies and/or protein, like peas, green beans, carrots, tomatoes, cheese cubes or diced chicken. Toss it in a dressing your kid will like (sometimes olive oil, salt and pepper is all you need!) and chill in the fridge. This can easily be batched and packed for camp lunches throughout the week.


Exercise is only part of the equation in living well and feeling your best. Now you can be fully supported in your health and fitness journey, with nutritional coaching offered right here at the club!  Isabel Debnam is a Registered Dietitian supporting the nutritional needs of our community.

To learn more and schedule a complimentary consult with Isabel, click here or contact isabel.debnam@Synergyhealthclub.org.


Synergy blog content is not medical advice; it’s inspiration to live actively! Be sure to consult your medical provider and incorporate any individual allergies/food sensitivities into your personalized eating plan.

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