Healthy snack ideas

A healthy snack right before you head out for a game is a great way to fuel your young athlete and help improve their performance on the field. It’s also a great way to get more whole grains, fruits, vegetables, and low-fat milk products into them. These easy ideas can help you get started.

Make it easy

Have snacks ready when they get home from school. If you have a healthy snack easily available, it’s less likely that they’ll choose a candy bar or bag of chips instead.

Find healthy substitutes for high-fat snacks. If your kids love potato chips and dip, offer baked tortilla chips with bean dip or hummus instead.

Stock up on quick, healthy snack foods. Fresh fruits and vegetables are always good choices. Other ideas include:

  • Yogurt
  • String cheese
  • Canned fruit or applesauce in single-serving containers
  • Raisins and other dried fruit
  • Air-popped popcorn
  • Whole wheat crackers
  • Pretzels
  • Flavored rice cakes
  • Unsalted nuts

Make it interesting

Use yogurt to add some appeal. If plain fruit doesn’t appeal to them, try dipping fruit slices in low-fat yogurt sprinkled with cinnamon or nutmeg. Or mix fresh or frozen berries with low-fat yogurt, and top with sliced almonds or granola to make a fruit parfait.

Top whole-grain crackers with low-fat cottage cheese or ricotta cheese. Add sliced tomatoes or red pepper strips for color.

Make your own healthy trail mix. Combine high-fiber cereal, dried fruit (such as cranberries, blueberries, and dates), and nuts such as almonds. If your kids have nut allergies, use pumpkin or sunflower seeds instead. This mix also makes a great topping for yogurt.

Spread low-fat cream cheese on a whole-grain bagel. Sprinkle sunflower seeds and raisins on top of the cream cheese for extra flavor.

Dip colorful sliced vegetables in low-fat salad dressing or hummus. Try broccoli, cauliflower, cherry tomatoes, and red, yellow, and orange bell peppers.

Make a protein-rich dip for fruits and vegetables. Combine honey and nut or sunflower butter. Dip raw apples, carrots, and celery. This spread also tastes great on bagels, rice cakes, and whole-grain crackers.

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