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Healthy Snack Foods For Children Organized By Food Groups

Maggie LaBarbera • RN, MBA • Apr 14, 2012

Preparing healthy snacks for on the go or to eat at home.  Make sure you have foods from at least 2 food groups.  

Snack time are a perfect time to get another serving of vegetable, fruit or calcium.  Most children get enough grains and protein.

Snacks are important for children because their bodies are growing because:

  • children are growing their body needs fuel to support all the work creating new cells.
  • healthy snacks for children by food groupskids have small stomachs so they eat less - this means they require more smaller meals snacks help satisfy their hunger. 
  • Most children need about 2 snacks a day around mid-morning time and mid-afternoon time.  Plan snacks as part of their routine meal plan.  
Here is a list of foods that make healthy snacks organized by food groups.
Snack Vegetable Fruit Grains Dairy Protein
Banana and yogurt.   banana   low fat yogurt  
Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins celery sticks raisins     peanut butter
Whole grain pita pocket with ricotta cheese and apple slices   apple slices whole grain pita pocket low fat ricotta cheese  
Trail mix   dried fruit cereal   nuts
Frozen yogurt on two graham crackers and add sliced banana   sliced banana graham crackers low fat frozen yogurt   
Low fat vanilla yogurt with crunchy granola and blueberries.   blueberries crunchy granola  low fat vanilla yogurt  
Small baked potato with reduced-fat cheddar cheese and salsa.

baked potato  salsa

    reduced-fat cheddar cheese  
Snack kabobs of low fat cheese and grapes on pretzel sticks.    grapes   low fat cheese  
Peanut butter on apple slices.   apple slices     peanut butter, soy or nut butter
Dried cranberries and chopped walnuts in instant oatmeal.   dried cranberries instant oatmeal   chopped walnuts
Waffle cone with cut-up fruit and low fat vanilla yogurt   cut-up fruit  waffle cone  low fat vanilla yogurt  
Flour tortilla with a slice of turkey or ham, low fat cheese and lettuce. lettuce   flour tortilla low fat cheese turkey or ham
Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low fat mozzarella cheese.     English muffin low fat mozzarella cheese  
Toast a whole grain waffle and top with low fat yogurt and sliced peaches.   sliced peaches whole grain waffle low fat yogurt  


You can see that as you mix and match, you can easily create a snack made up of at least two food groups!
    Vegetable Group Fruit Group Grains Group Dairy Group Protein Group 
    cucumbers sliced Sliced mango whole wheat bread low fat or skim milk edamame (soybean)
    celery sticks kiwi whole oats bread vanilla low fat yogurt sugar snap peas
    carrots apples whole grain bagel mozzarella cheese leftover chicken
    lettuce handful of raisins stick pretzels low fat sliced cheese handful of nuts
    tomato handful of dried cranberries tortilla cottage cheese peanut butter
    jicama banana cereal - 5 gm of fiber cube cheese boiled egg
    sweet potato melon balls flatbread fortified soy milk low fat or skim egg salad
    baked potato slices sliced peaches whole wheat shaped pasta fortified lactose free milk low fat or skim almond butter
    corn and peas strawberries crackers ricotta cheese cup soy butter
    cauliflower trees blackberries whole wheat pita string cheese tuna
    broccoli trees blueberries whole wheat English muffins milk based pudding cup beans
    zucchini sticks cherries rice cakes   ham slices
    peas in a pod mixed fruit cup     hummus
    cherry tomatoes raspberries     sunflower seeds
    green salad       beans
            sliced ham or lean turkey








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Written by Maggie LaBarberaWritten on Apr 14, 2012Last updated on Jan 02, 2015




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