“Most kids don’t just sit down to three regular meals a day. They eat more often, usually snacking throughout the day, so that makes it even more important to make sure snacks are healthy.
Small children are natural neophobes–they are afraid to try new things. Broadening the snack menu trains toddlers to be open-minded about trying new things, which helps them in every way."
—Alice S. Ammerman, DrPH, RD
Director, Center for Health Promotion and Disease Prevention
Professor, Department of Nutrition
UNC-Chapel Hill Gillings School of Global Public Health and School of Medicine
3 Tips for Healthier Snacking
Smart snack choices include:
- Cheese
- Raw fruits and vegetables
- Whole grain breads
- Crackers and chips
- Yogurt
- Eggs
Dr. Alice S. Ammerman knows it can be hard to get kids to eat these foods. Here are some tips:
1. Get Dipping
Kids love to use their hands and fingers. Try dipping:
- Thinly sliced carrots, turnips, and celery in yogurt or salad dressing. (Think raw foods—little ones prefer raw veggies over cooked.)
- Crackers and whole grain breads in a bean spread or cottage cheese.
- Banana slices in yogurt, then in crushed cereal and freeze.
2. Get Creative
Kids are more likely to eat food if it’s in a fun animal or face shape.
Use a cute cookie cutter to cut shapes out of fruit slices and bread. Create a face with a round thin slice of turnip smeared with peanut butter. Use raisins for eyes and a matchstick carrot strip for the mouth.
3. Get Kids Involved
Research shows children who help grow or prepare food are more likely to try new foods.
Plant a veggie garden or visit a farmers’ market. Invite kids to help prepare their own snacks, counting out cheese cubes or grape pieces.
More Tips about Nutritious Food Choices
- Avoid sticky candies and sugar-sweetened beverages.
- If a child says they're hungry, try cold water first. Often, a cold drink of water can satisfy a never-ending grazer.
- Busy? Make snacking easy. Prep small bags or containers of healthy foods for grab-and-go. Try this with sliced carrots (they stay fresher in cold water), cheese cubes and chopped fruit.
- Avoid added sugars and chemicals. Buy full-fat dressings and yogurt instead of low-fat or fat-free versions.
- Cut foods into small bites to prevent choking. Don't leave small children alone when they're eating.