Healthy Snacks All Kids Will Love

As kids head back to school, get ready for hectic days filled with homework, afterschool activities and more. Help your kids stay nourished, happy and focused this school year with these healthy lunch and snack ideas.

The right food choices play a big role in building muscle and keeping energy levels steady. Learn why these choices matter for their health, how to build balanced meals with the right nutrients, and other back-to-school health tips.

Understanding kids’ nutritional needs

Healthy eating for kids includes balanced nutrition from:

• Protein helps build muscles, enzymes, and hormones that are vital for growth. Kids generally need about 10–30% of their daily calories from protein.
• Fiber supports healthy digestion, prevents constipation, and helps kids feel fuller longer. Add 5 to your child’s age for their daily fiber recommendation – for example, a 5-year-old should have at least 10 grams of fiber per day (5 + 5 = 10).
• Healthy fats are crucial for brain development and absorbing vitamins A, D, E, and K. About 25–35% of children’s daily calories should come from healthy fats.

For more guidance on nutritional information and healthy eating for kids, visit MyPlate.gov.

How to ensure your child gets enough protein

Kids need adequate protein to support their development and energy demands, especially during growth spurts and increased physical activity. But protein isn’t just for muscles – it also supports immune health and helps repair wounds.

To ensure your child’s diet is packed with protein, include the following items on your grocery list:

• Lean meats, poultry and fish
• Eggs
• Beans and tofu
• Dairy products

Some protein-rich lunch ideas to give your child an extra boost include:

• Tuna pasta salad – A great cold lunch option that’s high in protein and omega-3s for brain health
• Tortilla wraps with turkey or chicken – An easy and customizable entrée that’s ideal for lunch or a substantial snack
• Peanut butter energy balls – A portable and tasty treat loaded with protein for lasting energy

How to ensure your child gets enough fiber

Fiber is essential for healthy and efficient digestion. Fiber also helps prevent blood sugar spikes, allowing your child to maintain consistent energy levels throughout the day.

To add extra fiber to your child’s diet, incorporate the following items into their meals:

• Fruits
• Veggies (you can sneak in extra fiber by adding shredded veggies to sauces and baked goods)
• Whole grains
• Nuts and seeds

These fiber-rich lunch and snack options are excellent ways to ensure that your child has enough fiber in their diet:

• Whole grain or multigrain crackers – These have more fiber than saltines and buttery crackers, supporting your child’s gut health
• Kale chips – A crunchy snack that’s full of fiber and vitamins A and C
• Nut crackers – Get fiber and healthy fats in one bite
• Pasta salad with whole grain pasta – Add colorful veggies for extra fiber and nutrients

How to ensure your child eats enough healthy fats

Foods that contain healthy fats fuel brain development and keep your child full and focused, unlike sugary snacks and processed foods which are typically filled with unhealthy fats.

Examples of foods that are filled with healthy fats include:

• Avocado
• Olive oil
• Nuts
• Seeds
• Fatty fish

Here are some simple ways to add healthy fats to the school lunch and snack ideas listed above:

• Avocado – Add avocado to tortilla wraps for extra creaminess and healthy fats
• Olive oil – Using olive oil in homemade pasta salad provides monounsaturated fats for heart health
• Nuts – The nut butters in peanut butter energy balls deliver healthy fats and protein

Back-to-school tips beyond nutrition

Of course, eating habits are just one part of helping your child stay healthy. You should also:

• Teach your child good handwashing habits.
• Encourage your child not to share food or drinks with others.
• Make sure your child gets enough sleep.
• Explain the importance of physical activity for their immune health.

Get an A+ in healthy eating

Providing kids with balanced meals isn’t complicated – it just takes a little planning. But it’s well worth the effort.

Healthy kids are happy kids. From routine illnesses and injuries to everyday health questions, our team is here to support your child’s wellness and your peace of mind, 7 days a week. Walk-in or book online at any of our 15+ vybe urgent care locations today!

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