Back to Busy: Fast and Nutritious Snack Ideas for Kids on the Go

Back to Busy: Fast and Nutritious Snack Ideas for Kids on the Go

Sometimes there isn’t time to sit down and enjoy a family meal together. Among sports, dance, band and after school activities, many parents want to easily offer more nutrition to their busy young ones. Here’s a list of some healthier snacks that, when 2 – 3 of them are combined together, turn into dinner.

-- Apple slices spread with no sugar added peanut, cashew or almond butter: there’s enough sweetness in apples to carry an unsweetened nut butter. This snack contains good plant fats and protein to stay with your kids longer.

-- DIY Trail Mix: this is a combination of your kid’s favorites nuts, seeds and dried fruit. Sample mixtures include GORP – Good Old-Fashioned Raisins and Peanuts, walnuts and craisins, dried banana chips and sunflower seeds or almonds, pumpkin seeds and dried apricots.

-- Cheese and crackers: Yes, cheese and crackers can be a healthy on-the-go snack especially if the crackers are whole wheat. Try Triscuits or Wheat Thins or another whole wheat cracker instead of a saltine or club-style cracker that is made with refined flour and added sugars.

-- Whole milk plain yogurt and fruit: The key tip here is to choose a whole milk yogurt with no added sugars. From the big tub, scoop this yogurt into a bowl and add your own honey or sugar to your kid’s liking which will likely be much less than factory-sweetened yogurts. It’s an extra step but worth it. Top with fresh or frozen berries.

-- Hummus or guacamole dipper cups: Grocery stores now carry on-the-go hummus and guacamole cups. Serve with carrot sticks or corn chips.

-- Chicken salad and crackers: Again, make your cracker choice whole wheat and bulk your chicken salad with chopped walnuts, sunflower seeds, diced apples, sliced grapes and extra celery and onion to decrease the mayo dressing and increase the fiber and nutrient density.

— Popcorn: Microwave or stovetop made ok. If microwave choose a lower sodium and lower butter version. Skinny Pop makes and lower sodium and lower butter version that works, too.

-- No Bake Energy Bites: recipe below

No Bake Energy Bites

Here's a snack that is easy to make (4 ingredients) and will keep you full and give you sustained energy for hours. The extra "add-in" is your choice. Pick raisins, peanuts, almonds, walnuts, chia seeds, sunflower seeds or pumpkin seeds. These high-protein and high-fiber snacks are made in minutes and can be kept refrigerated for up to one week. They travel well in your purse or bag, too.

1/3 cup honey

1 and 1/4 cup oats

1/2 cup nut butter (peanut, cashew or almond)

1 cup combined add-ins (dried fruit like raisins; chopped nuts like peanuts, walnuts, almonds or pecans; seeds like chia, sunflower or green pumpkin)

Add honey, oats, nut butter and mix well. Add in your "add-ins" and mix again. With a teaspoon gather 1 rounded spoonful and shape into 1-inch balls. If the mixture won't hold together add some water. If the mixture is too sticky add more oats. Place into an airtight container and refrigerate for 1 hour. They will keep in the refrigerator for 1 week.