With the new school year approaching, having healthy snacks readily available can help children stay energized and focused throughout the day. Because snacks often make up a significant portion of a child’s daily food intake, it’s important to choose options that provide essential nutrients. Focus on snacks that include fruits, vegetables, whole grains, and low-fat or fat-free dairy products to support healthy growth and development.
Snacks are also a great opportunity to build lifelong healthy eating habits. Try some of these simple snack ideas that are approximately 100 calories or less:
Fruits
1 small banana
1 medium apple
¼ cup raisins
1 cup of strawberries
½ cup fruit cocktail packed in juice (not syrup)
½ cup orange juice
1 small pear
1 medium peach
1 cup watermelon cubes
1 cup cantaloupe cubes
1 cup honeydew melon
15 grapes
1 small orange or mandarin
1 kiwi
½ cup unsweetened applesauce
½ cup
pineapple chunks
½ cup blueberries
½ cup raspberries
½ cup blackberries
½ grapefruit
Vegetables
1 cup of cherry or grape tomatoes
2 cups of raw mixed vegetables with 2 tablespoons fat-free dressing
12 baby carrots
18 small celery sticks
1 cup raw cauliflower
1 cup low-sodium vegetable juice
1 cup cucumber slices
1 cup of bell pepper strips
1 cup of snap peas
1 cup broccoli florets
1 cup jicama sticks
1 cup of zucchini slices
½ cup salsa with veggie sticks
Whole Grains
½ cup oat circle cereal
2 graham cracker squares
3 cups of air-popped popcorn
½ whole-wheat English muffin with jelly
4 unsalted whole-wheat crackers
2 brown rice or multigrain rice cakes
1 mini whole-wheat pita
½ cup cooked oatmeal
1 slice whole-wheat toast
1 small whole-grain tortilla
1 cup whole-grain cereal
Low-Fat or Fat-Free Dairy
6-ounce cup fat-free plain yogurt
½ cup low-fat cottage cheese
1 cup of fat-free milk
½ cup fat-free pudding
½ cup fat-free frozen yogurt
1-ounce low-fat cheddar cheese
1 light string cheese
¾ cup low-fat yogurt
½ cup ricotta cheese with fruit
1 ounce part-skim mozzarella cheese
Other Healthy Snacks
1 large, hard-boiled egg
8 baked tortilla chips with salsa
10 almonds
12 pistachios
1 tablespoon peanut butter with celery sticks
2 tablespoons hummus with vegetables
1 tablespoon sunflower seeds
10 cashews
1-ounce roasted chickpeas
1 tablespoon pumpkin seeds
Making smart snack choices can help children get the nutrients they need while developing healthy habits that can last a lifetime.
Shakera Williams, DrHSc, MPH
Associate Extension Agent – Nutrition and Community Health
(Flavors of Health and CDC-HOP)
Webster Parish Chair
Webster, Claiborne, and Lincoln Parishes
The LSU AgCenter and LSU provide equal opportunities in programs and employment.