1. Yogurt
Yogurt is an excellent snack for kids because it’s a good source of protein and calcium. Calcium is especially important for kids’ developing bones (1Trusted Source).
Some yogurts also contain live bacteria, which benefit the digestive system (2Trusted Source, 3Trusted Source).
Most yogurts marketed to kids are high in sugar. Instead, choose plain, full-fat yogurt and sweeten it with fresh fruit or a drizzle of honey.
Still, make sure not to give honey to infants under 12 months old, as they’re at a greater risk of a serious infection called botulism (4Trusted Source).
2. Popcorn
You may consider popcorn a junk food, but it’s really a nutritious whole grain.
As long as you don’t drown it in unhealthy toppings, popcorn can be a healthy snack for kids. Air-pop your own popcorn, drizzle it with a little butter, and sprinkle some grated Parmesan cheese on top.
However, use caution when offering popcorn to younger children, as it can be a choking hazard.
3. Celery with peanut butter and raisins
Celery with peanut butter and raisins, sometimes called “ants on a log,” is a fun way to get your child to eat a vegetable.
Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter.
These three foods combined provide a good balance of carbs, protein, and fat.
Just be sure to buy peanut butter without added sugar or vegetable oils.
4. Nuts
Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children (5Trusted Source, 6Trusted Source).
Doctors used to recommend withholding nuts from children due to the risk of an allergic reaction, but more recent evidence suggests that introducing nuts at an early age lowers this risk (7Trusted Source, 8, 9Trusted Source).
Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.
5. Trail mix
As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.
Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.
For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.
6. Sliced pears with ricotta cheese
Pears are a sweet treat and easy for a little one to eat when they’re cut into slices. Pears are high in fiber and beneficial plant compounds (10, 11).
Spread each slice with ricotta cheese to add a yummy source of protein and calcium to your child’s snack.
7. Cottage cheese
Cottage cheese is a fresh and creamy cheese that’s soft enough for even infants to eat.
It’s rich in protein and a good source of selenium, vitamin B12, and calcium. Vitamin B12 is important for proper growth and brain development in children (12Trusted Source).
You can serve cottage cheese by itself, top it with fresh or dried fruit, or use it as a creamy spread on whole-wheat toast.
8. Oatmeal
Oatmeal is a healthy breakfast for kids but also makes a great snack.
Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits (13Trusted Source).
Skip flavored packets, which are high in sugar, and make your oatmeal with whole, rolled oats. Add about 1/8 teaspoon of cinnamon and some diced apples for sweetness.
If you make the oatmeal with milk instead of water, it will add some additional protein and calcium.
9. A piece of cheese
Cheese is mostly made up of protein and fat and is a good source of calcium.
Studies show that eating cheese and other dairy products is linked to better overall diet quality.
Full-fat dairy foods significantly contribute to a child’s nutritional requirements for calcium, magnesium, and vitamins A and D (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Cheese provides children with high-quality protein, which is needed for proper growth. Protein will also help them feel full between meals (18Trusted Source, 19Trusted Source).
What’s more, some studies note that children who eat cheese are less likely to get cavities (20Trusted Source, 21Trusted Source).
10. Veggie pita pocket
Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.
Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.
Veggies are loaded with important vitamins and minerals, and many kids don’t eat enough of them (22Trusted Source).
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