University of Illinois Extension

Snacks That Are Good for the Body

Barb Farner, Nutrition and Wellness Educator

Snacking has become a way of life for both children and adults. Healthy snacks can be good for children because, often, they can not eat enough at three meals to get all the nutrients they need.

Try these tips for making snacks a healthy choice at your house:

  • Plan snacks as a part of the day's food plan.
  • When shopping, let children help pick out fruits, vegetables and cheeses. They'll be more likely to eat foods that they pick out.
  • Set aside a snack spot in the refrigerator and cupboard. Keep each snack spot stocked with nutritious, ready-to-eat snacks.
  • Offer snacks at regular times, such as mid-morning and mid-afternoon. Don't let children nibble constantly during the day.
  • Avoid high sugar, fatty and salty foods such as candy and soda.
  • Never offer food as a reward for good behavior.

Healthy Snack Ideas

  • Raw vegetables like carrots, celery, mushrooms and broccoli with lowfat dip.
  • Fresh fruit like apples, peaches, bananas, pears, plums and strawberries.
  • Lowfat pudding or yogurt.
  • Shakes made with lowfat milk or yogurt and fruit.
  • Unsweetened fruit juices.
  • Non-sugared cereal or snack mixes made with popcorn and whole grain cereal.