What “healthy” snacks do your kids love? I grew up jonesing for Twinkies and Entenmenn’s, but I don’t want to doom my kids to my sugar addiction. As a family doctor and a dad of two energetic boys, I know firsthand how challenging it can be to ensure our children eat healthily, especially when it comes to snacking. Snacks are often a tricky area for parents, but with some thoughtful guidelines, we can make healthier choices that our kids will love. In this blog post, Let’s take a look at some of my favorite snacks that I keep stocked in my snack drawer for my boys. I will share my insights on healthy snacks for kids, focusing on fiber-rich choices, low sugar options, and whole foods over ultra processed foods.

Healthier Choices

1. Skinny Pop Popcorn

Popcorn can be a great snack choice! Skinny Pop is a favorite in our house due to its high fiber content, protein, a touch of fat and lack of added sugars. It’s light, crunchy, and satisfies that need for something savory without the guilt.

2. Organic Raisins

My son Julian loves organic raisins, and I’m thrilled about it too. They are a fantastic source of natural sugars (no added sugar) and provide a fair amount of fiber. Plus, they are easy to pack for on-the-go snacking. I’d prefer they munch on the actual grape, but this is a convenient alternative.

3. Organic Fruit and Vegetable Pouches

These pouches are a lifesaver! We found the Kirkland version at Costco, and they are filled with organic fruits and veggies with no artificial ingredients. They have 2 grams of fiber and zero fat. They’re easy to squeeze and perfect for kids who may be picky about their produce.

4. Bear Fruit Snacks

Bear fruit snacks are another excellent option. They contain only fruit with no added sugars, making them a wholesome treat. They also provide a couple of grams of fiber, with no fat. It’s not organic, but certainly a lot healthier than almost all of the other fruit roll-ups.

Moderation with Less Healthy Options

While I strive to keep unhealthy snacks at bay, I recognize that balance and moderation are essential. Here are a few snacks that I’m not a fan of but understand they have a place in my kids’ lives:

1. Goldfish Crackers

Goldfish are a popular snack among kids, but the long ingredient list raises concerns for me. But one serving does have 2 grams of healthy fiber, 3 grams of protein, and trace saturated fat but more of the “healthier” monounsaturated fat. While I prefer healthier alternatives, sometimes it’s about picking your battles.

2. Power Crunch Bars

We recently discovered Power Crunch bars, which have a lot of protein and are surprisingly yummy. However, I was surprised by later realizing the high saturated fat content. Seven grams in each bar, wow! Saturated fats are the major cause of heart disease, so I’m now much more cautious about letting my boys indulge in these too often. They are also ultra-processed and stray far from my goal for more whole foods.

3. Chomps Beef Sticks

OK, this one is hard for me. I am not a big fan of meats, especially processed meat, due to their increased risks of heart disease (and cancers!). But it’s a good source of protein with zero sugar. I like this brand as they are grass-fed. It’s also available at Costco.

Where To Buy

Here are some links on Amazon USA and Canada:

• Skinny Pop— Canada here
• Organic raisins— Canada here
• Kirkland organic fruit and vegetable pouches
• Bear fruit snacks— Canada here
• Chomps beef sticks— Canada here
• Goldfish crackers— Canada here
• Power Crunch bars— Canada here

The Importance of Whole Foods

Whole foods are items that are as close to their natural state as possible. This means avoiding ultra-processed snacks that are filled with artificial ingredients and unhealthy fats. By opting for whole foods, we not only provide our kids with better nutrition but also help them develop a taste for real food.

Low Sugar is Key

One of the biggest challenges in snacking is the prevalence of added sugars. It’s crucial to minimize these, especially for young kids who are still developing their palates. High sugar intake can lead to a sweet tooth that becomes difficult to manage later on.

The Role of Fiber

Fiber is an essential component of a healthy diet and is particularly beneficial for children. Most kids — and adults — fall far short of their daily fiber needs, which are fundamental to a healthy heart and anti-inflammatory lifestyle. Aim for snacks that are rich in plant-based fibers.

Conclusion

Healthy snacking for kids doesn’t have to be a battle. By focusing on whole foods, low sugar options, and high-fiber snacks, we can foster better eating habits that last a lifetime. What snacks do your children enjoy? Share your thoughts in the comments below, and let’s create a conversation around healthy eating for kids!

Watch More

Continue the conversation with my YouTube video below, as well as another about DIY dried apples and pears as part of fun family time. Also read my article about preventing obesity in children.