National Nutrition Month: Healthy Snacks without the Battle

Pediatric Providers Team
Mar 16
2 min read

March is National Nutrition Month. Most kids should eat three meals and one to three snacks each day. Many parents know how to make a healthy meal, but snacks can be harder. Let’s focus on how to make snack time easier and healthier.

After a long day, it can be tempting to give chips, cookies, or candy. When kids get upset about healthier choices, snack time can turn into a fight. The good news is there are simple ways to make healthy snacks easier for everyone.

How to Make a Healthy Snack

Choosing snacks can be tricky. These tips can help:

Mix foods together: Every snack should have a fruit or vegetable plus a protein or healthy fat. This helps kids feel full and gives them energy.
Add more fruits and veggies: Kids should eat 3–5 servings of fruits and vegetables each day. Snack time is a great way to help reach that goal.
Skip sugary and processed foods: These foods do not keep kids full and do not give their bodies what they need.
Watch choking risks: For children under 4 years old, avoid foods like popcorn, whole grapes, carrots, and celery.
Limit screens during snacks: Eating without screens helps kids pay attention to their food and build healthy habits.

Johns Hopkins suggests these snack ideas:

Fresh vegetables with hummus or guacamole
Fresh fruit with cheese
String cheese with turkey slices
Vegetables with tuna
Dried fruit with hard-boiled eggs
Trail mix with nuts and raisins
Roasted or grilled vegetables with cheese on top

Make Snack Time Easier

Planning ahead can help avoid snack-time struggles.

Prep fruits and veggies ahead of time: Pick one day a week to wash and cut produce. This makes it easy to grab when kids are hungry. Canned fruits and vegetables are also okay when fresh ones are not available.
Keep healthy foods in the house: Stock items like yogurt, string cheese, hummus, or guacamole so they are easy to grab.
Give kids choices: Make a short list of healthy snacks they can choose from. This helps them feel in control while still eating well.
Shop together: Let kids help pick healthy snacks at the store. They are more likely to eat foods they helped choose.

If snack time is still very hard, or your child is very picky, it may be helpful to visit our office. We can check for feeding concerns and talk about next steps, including therapy if needed. Call us to make an appointment if you have concerns.