Important Information to Know During Our Campus Transformation — Read More

Health Library

Ver en Español

How to Make a Healthy Snack

Healthy snacks are packed with nutrition. They give your child the right balance of fiber and protein. You can make an easy, healthy snack by pairing two foods from the 5 food groups (fruits, vegetables, grains, protein, dairy).

Follow these simple steps:

Step 1: Start with a food that’s high in fiber.

Fiber helps your child feel full.

Choose one:

  • a fruit (any kind your child enjoys)
  • a vegetable (for example, crunchy sliced cucumber, carrots, bell peppers)
  • a grain (for example, whole-grain breads, wraps, cereal, crackers)

Step 2: Serve it with a food that’s full of protein.

Protein helps build bones and muscles. And it gives your child energy.

Choose one:

  • protein (such as peanut butter, eggs, nuts, seeds)
  • dairy (such as milk, low-fat yogurt, cheese)

Easy and Healthy Snacks

Try some of these favorites.

Snacks What to Do
Whole-grain cereal + low-fat milk Serve 1 cup of cereal with 8 ounces of milk. Choose a cereal without a lot of sugar, such as Cheerios, Kix, or Wheaties.
Fruit + yogurt Serve 8 ounces of yogurt with 1 piece of fruit the size of a tennis ball, or a ½ cup chopped fruit.
Whole-wheat tortilla + peanut butter Spread a tortilla with 1–2 tablespoons of peanut butter. Roll it up and cut it into pinwheels.
Vegetables + cheese Slice cucumbers and bell peppers. Serve with chopped tomatoes and 1 ounce of cheese (a piece the size of your index finger). Older kids can enjoy crunchier veggies, like raw celery and carrots.
Whole-wheat toast + hard-boiled egg Toast a piece of bread and boil an egg. That’s it!