How to Make a Healthy Snack

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Healthy snacks are packed with nutrition. They give your child the right balance of fiber and protein. You can make an easy, healthy snack by pairing two foods from the 5 food groups (fruits, vegetables, grains, protein, dairy).

Follow these simple steps:

Step 1: Start with a food that’s high in fiber.

Fiber helps your child feel full.

Choose one:

a fruit (any kind your child enjoys)
a vegetable (for example, crunchy sliced cucumber, carrots, bell peppers)
a grain (for example, whole-grain breads, wraps, cereal, crackers)

Step 2: Serve it with a food that’s full of protein.

Protein helps build bones and muscles. And it gives your child energy.

Choose one:

protein (such as peanut butter, eggs, nuts, seeds)
dairy (such as milk, low-fat yogurt, cheese)

Easy and Healthy Snacks

Try some of these favorites.

Snacks	What to Do
Whole-grain cereal + low-fat milk	Serve 1 cup of cereal with 8 ounces of milk. Choose a cereal without a lot of sugar, such as Cheerios, Kix, or Wheaties.
Fruit + yogurt	Serve 8 ounces of yogurt with 1 piece of fruit the size of a tennis ball, or a ½ cup chopped fruit.
Whole-wheat tortilla + peanut butter	Spread a tortilla with 1–2 tablespoons of peanut butter. Roll it up and cut it into pinwheels.
Vegetables + cheese	Slice cucumbers and bell peppers. Serve with chopped tomatoes and 1 ounce of cheese (a piece the size of your index finger). Older kids can enjoy crunchier veggies, like raw celery and carrots.
Whole-wheat toast + hard-boiled egg	Toast a piece of bread and boil an egg. That’s it!

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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