Snacks
The following list provides some quick and healthy snack ideas that are
great for on-the-go kids.
Food
Apple sauce or
other fruit sauce
Bagel
Cheese string
Cut-up cheese cubes
Crackers
Fresh, frozen or
dried fruit
Frozen 100%
fruit juice bar
Canned fruit cup
100% fruit snack
Hummus and minipitas
Muffin
Popcorn
Smoothie
Trail mix
Great Choices
• Made with 100% fruit.
• Unsweetened or no sugar added varieties.
• Try frozen for a cool snack.
• Whole grain with light cream cheese or peanut butter
alternative (peabutter, soybutter, sunbutter)
• No larger than a hockey puck or ½ larger bagel.
• 20% or less milk fat (MF).
• 20% or less milk fat (MF).
• Whole grain or whole wheat.
• Aim for ≤ 2 g of combined saturated & trans fat and
≤ 360 mg of sodium or less per serving.
• Wash fresh fruit before cutting or serving.
• Try frozen grapes (green, red), frozen orange slices
or banana pop - frozen banana on a stick.
• Made with 100% fruit.
• Unsweetened or no sugar added varieties.
• Packed in fruit juice or water, not syrup.
• Made with 100% fruit.
• Unsweetened or no sugar added varieties.
• Choose whole wheat mini-pitas.
• Whole grain and/or fruit muffins such as pumpkin,
oatmeal raisin, banana bran, or apple spice.
• Store bought: Aim for ≤ 2 g of combined saturated &
trans fat.
• Plain, low-sodium and low-fat varieties.
• Aim for ≤3 g of fat and ≤240 mg of sodium per
serving.
• Made with ingredients such as 100% fruit juice,
frozen berries, banana, skim, 1% or 2% milk, and
yogurt with 2% or less milk fat (MF).
• Varieties Plain whole grain cereal, nut alternatives,
seeds, dried fruit or healthy choice crackers. Avoid
candy ingredients.
• Aim for ≤480 mg sodium per packet and no added
sugar.
Vegetables and dip
Yogurt
Yogurt parfait
Yogurt tube
• Serve with calorie-reduced or low-fat dip on the side.
• 2% or less milk fat (MF).
• Made with yogurt with 2% or less milk fat (MF) ,
unsweetened frozen fruit and low-fat granola.
• Try frozen, for a cool snack.
Trail Mix
3 cups
1 cup
1 cup
½ cup
whole grain cereal (mixture of o-shaped, wheat
squares, etc.)
pretzel sticks/small pretzels or small wheat
crackers
unsweetened dried fruit (cranberries, raisins,
cherries, chopped apricots)
sunflower seeds/roasted pumpkin seeds or nut
alternatives (soya nuts)
Mix the ingredients in a large bowl. Store in an air tight container at
room temperature. Serve ½ cup to 1 cup portion depending on
child’s appetite.
Homemade Hummus
1 can (540 ml/19 oz) chick peas, drained
¼ cup (50 ml) lemon juice
½ tsp. (2 ml) each ground cumin, salt and pepper
¼ cup (50 ml) plain yogurt (≤ 2% MF or less)
2 tbsp. (30 ml) canola oil
1 clove garlic
In a food processor or blender, puree chick peas.
Add lemon juice and blend. Continue adding each
ingredient and blending until all the ingredients have
been added. Serve with vegetable sticks or whole
wheat mini-pitas. Makes 2 cups.
Create your own
healthy “Lunch Mate” by
slicing lean, low-sodium
deli-meats and cheese
into slices that fit onto
whole-grain crackers.
Add some carrot sticks,
celery sticks, cucumber
slices, cherry tomatoes,
grapes, apple slices or
other finger-food-fun
fruits and vegetables for
a kid-pleasing lunch!