Healthy Children - February 2014

 Healthy Snacks: Quick tips for parents

Health snack ideas

  • “Ants on a log” (celery with peanut butter and raisins)
  • Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat vanilla yogurt
  • Whole-grain crackers with low-fat cheese
  • Frozen grapes (rinse and freeze grapes overnight)
  • Quesadillas (low-fat cheese on a whole-wheat tortilla)
  • Unsalted pretzels or air-popped popcorn
  • Baked tortilla chips and salsa
  • Whole-wheat pita bread with hummus
  • Water or fat-free or low-fat milk

Put fresh fruit in a bowl at eye-level in the refrigerator or on the kitchen counter. It will be easier for kids to see and grab.


On the go

  • Put dried fruits and nuts, fresh veggies, or fruit in small baggies.
  • Pack low-fat string cheese sticks.


Set the rules

  • Teach your kids to ask before they help themselves to snacks.
  • Eat snacks at the table on in the kitchen, not in front of the TV.
  • Serve snacks in a bowl. Don’t let kids eat snack foods directly out of the bag or box.
  • Drink water or fat-free or low-fat milk instead of soda or juice.

For more information on nutrition and kids, visit:

Serving Sizes

Bread, Cereal, Rice and Pasta
1 slice of bread
½ cup of cooked cereal, rice or pasta
1 ounce of ready-to-eat cereal

½ cup cooked or chopped raw vegetables
¾ cup vegetable juice
1 cup of raw leafy vegetables

1 apple, banana or orange
¾ cup of fruit juice
½ cup of chopped, cooked, or canned fruit

Meat, Poultry, Fish, Dry beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry or fish
Eating one of these foods counts as eating 1 ounce of meat:
½ cup of cooked dry beans
1 egg
2 tablespoons of peanut butter

Milk, Yogurt, and Cheese
1 cup milk
1 ½ to 2 ounces of cheese
1 cup yogurt

Note:  Preschool children need the same variety but may eat smaller portions.