Snack Happy

One of my sweetest memories is “snack time,” the 30 minutes right after my daughter came home from school. I’d listen to everything that happened to her that day while she ate. Healthy snacks supply energy and help meet a child’s daily nutrition requirements. Because children have smaller stomachs, they need the energy and nutrients provided by these mini-meals. Try prepping these snacks with your child or providing  them with the ingredients for these “Help Yourself” snacks!

Help Yourself Snacks

Vegetable group
Baby carrots
Cauliflower pieces, slightly cooked, chilled
Celery sticks stuffed with peanut butter or cheese
Green or red pepper pieces
Vegetable juices
Cherry tomatoes
Zucchini pieces

Fruit group
Apple chips, Bare Fruit Organic Dried Cinnamon Apple Chips Fat Free
Apricots, dried, Made In Nature Tree Ripened Apricots — 6 oz
Apple wedges
Apple wedges, peeled
Applesauce, Earth’s Best Kidz Organic Apple Sauce Cups with Cinnamon
Apricots, fresh or canned
Banana chunks
Banana halves
Cranberries, dried, Eden Foods Double Organic Dried Cranberries Sweetened with Apple Juice
Fruit slushes
Fruitsicles, frozen
Grapes, seedless
100% juice boxes, Earth’s Best Totsâ„¢ Organic Apple Peach Banana Juice
Kiwi halves
Melon pieces
Nectarine, fresh
Orange sections
Peach or pear pieces, fresh or canned in juice
Pineapple chunks
Pineapple, dried
Plums, fresh or canned
Prunes, pitted, Newman’s Own Organic California Prunes
Raisins, Newman’s Own Organic California Raisins
Tangerine segments

Meat group
Peanut butter
Roasted soynuts or pumpkin seeds
Sunflower seeds
Hard-cooked egg

Milk group
(Choose low-fat milk options most often.)
Cheese cubes or slices
String cheese
Fruit yogurt
Milk, plain or flavored
Pudding cups
Cottage cheese

Bread group
(Choose whole grain options most often;
look for whole grain as the first ingredient.)
Banana bread
Bread, whole grain or enriched
Cereal pieces, low sugar (such as
Cheerios ®, Chex ®, Crispix ®)
Crackers (animal, Kinnikinnick KinniKritters Animal Cookies
graham, oyster, whole grain)
English muffin
Granola, low fat, Bear Naked All Natural Granola Fruit and Nut
Muffins, low fat
Pita bread
Pumpkin bread
Pretzel, soft, Newman’s Own Organics Spelt Pretzels
Raisin bread
Vanilla wafers, Back To Nature Mini Vanilla Wafers
Whole wheat tortillas

DISH WITH THE DIVA: What were your favorite childhood snacks?

The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.” She writes “The Kitchen Diva” blog for on a weekly basis.

About The Kitchen Diva

The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.”

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4 comments on «Snack Happy»

  1. Jorie says:

    I am totally going to try pumpkin seeds and soy nuts–I bet my kids would love them and never thought of these options!

    Hmmm…as a kid I remember these very lumpy but delicious oatmeal cookies my mom made from the big Quaker oats box, with extra raisins. Very good with cold milk!

  2. Liz says:

    “Ants on a log” was one of my favorites. We ALWAYS had peanut butter in the pantry. The healthiest way I ever ate peanut butter as a kid was smearing it on celery sticks. Placing the ants on top felt like I was playing with my food – what kid doesn’t love that?!

    1. Justin’s Natural Almond Butter Maple is my daughter’s hands down favorite and a great substitute for peanut butter on celery sticks!

      1. Liz says:

        A girlfriend of mine just recently pointed out Justin’s almond butter to me. I love that it’s so natural and the ingredients are so few! I think your duaghter is on to something! ;-)

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