HAPPY BACK TO SCHOOL! (Cue parents cheering!)
As the school year kicks off, one of the biggest requests I get as a registered dietitian is for healthy yet simple kid-friendly snacks. So, just in time for back to school, I’m sharing eight kid-approved snack ideas—plus a simple formula to create balanced snacks that will keep both you and your kids satisfied!
Snack Like a Pro: The Simple Formula for Balanced Snacks
What does it mean to snack like a pro? It’s all about balance! I always recommend combining protein with produce(fruit and/or veggies). This dynamic duo ensures that snacks are both nutritious and satisfying, keeping energy levels steady throughout the day.
To build a balanced snack, choose at least two of the following categories:
1. Fiber-Rich Foods (for lasting energy)
- Fresh fruit (apples, berries, oranges, etc.)
- Veggies (carrot sticks, cucumber slices, bell pepper strips, etc.)
- Whole grains with at least 3g of fiber (whole wheat bread, granola, crackers, etc.)
2. Protein Power (for staying full longer)
- Cheese sticks
- Hard-boiled eggs
- Hummus
- Roasted chickpeas
- Edamame
- Greek yogurt
- Cottage cheese
- Beef jerky
- Flax crisps
3. Healthy Fats (for brain power and satiety)
- Avocado or guacamole
- Peanut butter or almond butter
- Mixed nuts (almonds, walnuts, cashews, etc.)
- Seeds (chia, sunflower, flax, etc.)
- 2% or full-fat yogurt
8 Kid-Approved Snack Combos
Now that you know the formula, here are some easy, grab-and-go snack ideas that kids (and parents!) love:
- Apple slices + Peanut Butter
- Carrot sticks + Hummus
- Whole grain crackers + Cheese stick
- Greek yogurt + Berries + Chia seeds
- Hard-boiled egg + Whole wheat toast
- Cucumber slices + Guacamole
- Roasted chickpeas + Orange slices
- Cottage cheese + Pineapple chunks
These snacks are perfect for school lunches, after-school fuel, or even busy mornings when you need a quick bite before heading out the door.
Final Tips for Stress-Free Snacking
- Prep ahead: Wash, chop, and portion out snacks at the start of the week for easy access.
- Let kids choose: Give them a say in picking their favorite snacks from each category.
- Make it fun: Use colorful bento boxes or fun-shaped cutters to keep things interesting.
By following this simple snack strategy, you’ll be able to fuel your kids with nutritious options that are both easy and delicious! Happy snacking and happy back to school!
Looking for more nutrition tips and family-friendly meal ideas? Follow me on Instagram @dani_the_rd for more inspiration!
