Healthy snacks for children - what we recommend, recipes and more

Date of the last update: 10.04.2025

Nutritional habits formed in childhood have a long-term impact on a child’s development and future health. Therefore, choosing the right snacks for children is extremely important as it influences their development, concentration, energy, and overall well-being. It is worth mentioning that it is increasingly being said that a child’s health is somewhat programmed already in prenatal life. Of course, the key role is played by what the mother consumes. Therefore, we want to convince you that healthy eating, including snacks, can be not only attractive and tasty for children but above all, provide essential nutrients necessary for their development.

Table of contents:

You can read this article in 4 minutes.

What to make healthy snacks from?

Healthy snacks for children should be nutritious and contain a variety of nutrients. It is worth choosing products that provide energy, protein, healthy fats, vitamins, and minerals. Ideal ingredients for a healthy snack include fresh fruits and vegetables, whole grain products, nuts, seeds, natural yogurt, and lean proteins such as eggs, low-fat cheese, or lean meat. Combinations of these ingredients will provide children with wholesome meals that deliver the necessary nutrients and energy for proper development.

How to encourage children to eat healthy snacks instead of sweets?

Encouraging children to eat healthy snacks instead of sweets is a challenge for parents, but there are effective methods that can help change their eating habits.

Firstly, it’s worth starting with fun. We recommend taking a joint walk to the forest, where under the supervision of a parent, the child can search for forest fruits such as blueberries or raspberries.

Secondly, it’s worth involving children in the process of preparing meals, for example, by cooking together or choosing ingredients for shopping. When children are involved in meal preparation, they are more likely to try new, healthier options.

Thirdly, creating attractive presentations for healthy snacks, such as colorful plates, shapes, or using fun molds, can make them more appealing.

Parents should be aware that encouraging children to eat healthy snacks through positive encouragement and praise for choosing healthy options can bring great results. As a result, there will be a natural reduction in a child’s access to sweets and unhealthy snacks at home. Children who love healthy snacks will automatically have less desire for sweets and will be more inclined to choose healthier alternatives.

Explore more: How to encourage children to engage with nature?

Discover recipes for healthy snacks

Below you will find 3 suggestions for healthy snacks that are great for kids:

Healthy snack at home

Vegetable chips – simply peel and wash vegetables such as carrots, beets, and sweet potatoes. Then slice them thinly, mix with olive oil and favorite spices like salt, pepper, and sweet paprika. Arrange the vegetables in a single layer on a baking sheet lined with parchment paper. Bake in a preheated oven for about 20-25 minutes until the vegetables are crispy and lightly browned. Ready!

Forest snack

During a joint walk in the forest, look for fruits such as blueberries, raspberries, blackberries, and strawberries. Ask the child to help wash the fruits and arrange them on a plate. Maybe you will be able to make some animal shape?

For school – colorful vegetable salad

To prepare a colorful vegetable salad for school, you will need the following ingredients:

Grated carrot
Cucumber, diced
Tomato, diced
Avocado, diced
Lemon juice
Salt and pepper

Mix all vegetables together, add lemon juice, salt, and pepper to taste. Pack the salad in a lunchbox and take it to school as a healthy snack.

Check out also: Healthy plant-based snacks – quick and easy recipes

Summary

Preparing healthy snacks together brings many benefits to a child’s health but also allows for quality time spent with parents, which positively affects family bonding. Nutritional habits formed in childhood have a long-term impact on a child’s development and future health. Therefore, choosing the right snacks for children is extremely important as it influences their development, concentration, energy, and overall well-being. We are confident that healthy eating, including healthy snacks, can be not only attractive and tasty for children but above all, provide essential nutrients necessary for their development.