Snacking can be part of a balanced diet, especially for growing children. Healthy snacks can also help provide energy, vitamins, and minerals to keep preschoolers growing strong. Preschoolers also have very specific preferences when it comes to flavors, so it may be good to have a variety of snacking options on hand. Choose healthy snacks that have a mix of carbohydrates for energy, protein for fullness and muscle strength, and fat for brain, organ, and cell health.
Here are a few of our favorite “quick and easy” healthy snacks for toddlers and preschoolers:
1. Homemade Trail Mix
Trail mix is a great way to provide your child with a snack that is both delicious and nutritious. You can customize it to your family’s preferences by combining nuts, dried fruit, whole grain cereals, and other favorite ingredients. Nuts are a great source of protein and healthy fats. Dried fruit provides energy through fructose and whole grain cereals are packed with complex carbs and fiber. Creating your own homemade trail mix at home is a great way to get your child involved in healthy eating habits.
2. Fruit and Yogurt Smoothies
Smoothies are a great way to provide a nutrient-dense snack that’s easy to eat. Blend fresh or frozen fruit with plain yogurt, a banana or an apple, and some veggies. Add-ins like ground flaxseed or ground chia can add omega 3s to the mix. Since blending foods together breaks down cell walls, smoothies have a low fiber content. Because of this, smoothies provide a quick burst of energy before a playground session or a mini-hike outdoors. You can even make an entire blender for the whole family. It’s ok to add juice or maple syrup to dial up the sweetness, but honey shouldn’t be used to sweeten anything for a child under the age of one.
3. Hummus and Veggies
Ground chickpeas introduce legumes into your child’s diet, and with legumes come vitamins like calcium, folate, iron, magnesium, potassium, and zinc. Traditional hummus also includes tahini, an ingredient made from ground sesame seeds, which can protect heart health and contribute to bone growth. Along with this smorgasbord of micronutrients, hummus is the perfect dip for crisp vegetables like carrots, celery, radishes, cucumbers, and more.
4. Apple Slices and Peanut Butter or Celery, Raisins, and Peanut Butter
There’s a reason ants on a log is a preschool standby. With raisins or apples for fructose, nut butter for protein and fat, and celery for a fantastic source of insoluble fiber, you can serve up a delicious snack that will fuel playtime for hours. Remember that peanut butter is best for children over the age of six months, and be aware of possible nut allergies if you’re serving snacks for a crowd. (Sunflower butter is a great alternative for a nut-safe environment.)
5. Sweet Spinach Muffins
Home-baked muffins are the ultimate to-go food, since they come in their own tiny packages that make it easy for little hands to peel and eat. Sweet spinach muffins (or Hulk muffins for Marvel fans) combine iron-rich spinach with bananas and honey for a delicious (and healthy!) anytime snack. Preschools will love the bright colors and delicious flavors of these special baked goods.
The Gardner School Supports Healthy Nutrition
We take nutrition seriously, providing well-balanced meals and snacks that children love to eat. Our family-style meals promote motor skills, sharing, and good manners. We’re intentional about how we introduce food to our students because it’s part of how we prepare them for a thriving and bright future. Contact us today to learn more about our approach to early childhood education, or schedule a tour to visit The Gardner School nearest you.
