13 Healthy Snack Ideas for Toddlers
Toddlers are always on the move, exploring the world around them and burning lots of calories in the process. According to Healthychildren.org, by age two, kids should eat three meals a day, plus one or two snacks, for an average total of 1,000 to 1,400 calories a day, based on their level of activity.
It can feel like a challenge to come up with snacks that meet kids’ caloric and nutritional needs that they’ll actually eat, but Healthychildren.org advises caregivers not to make mealtimes a battle, instead focusing on the big picture — ie. overall growth and how much a child eats over the course of a week.
When my two kids were little, it felt like they were always asking for snacks, and I was always scrambling to find something appropriate, so I did some research into what actually constitutes a wholesome, nutritious snack. These are the tips I learned and the snacks I leaned on in those early years.
1. Start with a meal and snack schedule.
Toddlers and small children thrive with routine and predictability, so the first step for addressing their snack needs is to create a feeding schedule that you can follow consistently each day. Come up with practical times that work for you and your little ones, tell them when they can expect snack time (For kids who can’t yet tell time, peg the snack to other activities in the routine, ie. “We have a snack before we play outside” or “We have a snack after naptime.”), and then do your best to stick to it.
2. Model healthy snacking.
Healthy habits start at home, and specifically, they start with a child’s caregivers. If your little one sees you eating chips and cookies, they’re going to want to do the same thing. Model the kind of snacking you want to see by eating healthy snacks with your kids and talking about what you love about them. An example could sound like, “I love eating apples because they’re so crunchy and sweet. What do you like best about our snack?”
3. Create healthy combinations.
According to the Mayo Clinic, “Food packed with nutrients — with no or limited sugar, saturated fat, or salt added to it — is considered nutrient dense. Focusing on nutrient-dense foods helps kids get the nutrients they need while limiting overall calories.” In order to come up with a nutrient-dense snack, it can be useful to think about combining at least two of the three things kids need — protein, carbohydrates, and healthy fats — in each snack. So, instead of serving just fruit for snack, pair it with yogurt or nut butter, adding protein to carbs. Try to focus on whole foods that do not have added sugar, saturated fat, or salt.
A Few of Our Favorite Snacks For Toddlers
Yogurt with fruit
Cheese (Babybel, string cheese, or your kiddo’s favorite cheese, sliced) and whole wheat crackers
Hummus with vegetable sticks or whole wheat crackers
Edamame
Granola or whole wheat cereal with yogurt or milk
Shredded chicken with ranch dressing
Dried seaweed
Mashed avocado with tortilla chips
Nut butter with apples, bananas, or celery sticks
Further Reading
These 15 Kids’ Storage Beds Have Hidden Depths
I Bought a Helix Mattress for My Kid — Here’s My Review
I Tried 8 Baby Food and Kids’ Meal Delivery Services — Here Are the Best of the Bunch
