The best healthy snacks for kids are fruit, vegetables, plain yogurt, cheese, whole grain crackers, oatcakes, rice cakes, boiled eggs, hummus and unsalted nuts for older children. Children have small stomachs and high energy needs, so planned snacks help them get through the day, but packaged snacks such as biscuits, sweets, crisps and sugary drinks are best kept small and occasional. The NHS Healthier Families campaign says fruit and vegetable snacks are always the best choice and suggests aiming for no more than 2 packaged snacks a day. Below are snack ideas by age, portion tips, and how to keep snacks safe and good for teeth.
Healthy snack ideas
| Type | Ideas |
|---|---|
| Fruit | Apple or pear slices, banana, grapes (quartered for young children), berries, orange segments, melon, kiwi |
| Vegetables | Carrot, cucumber and pepper sticks, cherry tomatoes (quartered), sugar snap peas, edamame |
| Dairy | Plain yogurt with fruit, cheese cubes or slices, a glass of milk |
| Starchy | Whole grain crackers, oatcakes, rice cakes, mini pitas, homemade popcorn (for older children), a small slice of toast |
| Protein | Boiled egg, hummus, smooth peanut or nut butter on toast, roasted chickpeas (older children) |
| Homemade | Mini muffins with less sugar, banana pancakes, overnight oats, fruit and yogurt smoothies with a meal |
Our recipes for apple oat muffins, banana pancakes and strawberry chia pudding make good snacks.
Portion sizes
Children’s portions are smaller than adults’. A simple guide from the NHS is that a portion of fruit or vegetables is about what fits in the palm of the child’s hand. For packaged snacks, check the label, and avoid large “sharing” bags. Our guide to how much children should eat has more on portions by age.
How often should children snack?
Most young children do well with three meals and two planned snacks a day, mid-morning and mid-afternoon. Grazing all day can spoil appetites for meals and is harder on teeth. School-age children and teenagers may need a snack after school, especially if they’re active. Offer water or milk with snacks.
Snacks and teeth
Sugar is the main cause of tooth decay, and how often teeth are exposed to it matters as much as how much. Sticky and sweet snacks such as dried fruit, sweets, biscuits and fruit bars are best eaten with meals rather than between them. The NHS recommends that children aged 4 to 6 have no more than 19 g of free sugars a day, and those aged 7 to 10 no more than 24 g, as its guide to sugar in the diet explains. Water and milk are the best drinks between meals.
Drinks
Water and plain milk are the best everyday drinks for children. Fruit juice and smoothies are high in free sugars; the American Academy of Pediatrics advises no juice before age 1 and small amounts after that. Sugary soft drinks and energy drinks aren’t suitable as snacks. Our guide to healthy drinks has alternatives.
Choking hazards
Some snacks are a choking risk for young children, especially under 5. To reduce the risk:
- Cut grapes, cherry tomatoes and blueberries into quarters or halves lengthways.
- Avoid whole nuts for children under 5; offer smooth nut butters or ground nuts instead.
- Avoid popcorn and hard sweets for young children.
- Cut apples and raw carrots into thin slices or grate them for toddlers.
- Make sure children sit down to eat, with an adult nearby.
The American Academy of Pediatrics has a full guide to choking prevention.
Snacks for toddlers
Toddlers need small, frequent snacks because their stomachs are small. Good options include soft fruit cut into small pieces, steamed vegetable sticks, plain full-fat yogurt, grated cheese, mini rice cakes, toast fingers with a thin spread of smooth nut butter, and hummus. Whole milk or water are the best drinks. Avoid adding salt or sugar to toddler snacks.
Snacks for active and older children
Children who play sport or are going through growth spurts often need bigger snacks. Combine a starchy food with protein for lasting energy: a wholemeal sandwich, a banana with a glass of milk, yogurt with granola, a boiled egg with crackers, or a small bowl of cereal with milk. Water is best for hydration; sports drinks are rarely needed for normal children’s activities.
Packaged snacks: what to look for
If you buy packaged snacks, compare labels and choose those with:
- Less sugar and salt, ideally green or amber on traffic-light labels.
- More fiber, such as whole grain or with added fruit or vegetables.
- Fewer than about 100 calories for a young child’s snack.
Fruit bars and “kids” snacks can be high in sugar even when they sound healthy.
Snacks for lunchboxes
Pack snacks that travel well and stay safe: whole fruit, vegetable sticks with hummus in a small pot, cheese, whole grain crackers and homemade muffins. Use an ice pack for yogurt and cheese on warm days. Our healthy lunchbox ideas have more.
Getting children to try new snacks
- Offer new foods alongside familiar ones.
- Let children help choose and prepare snacks.
- Eat the same snacks yourself.
- Be patient: it can take many tries before a child accepts a new food.
Our guide to getting kids to eat vegetables has more ideas.
Common questions
Are crisps and biscuits okay as snacks?
Occasionally. Keep them small and aim for no more than 2 packaged snacks a day, with fruit and vegetables most often.
Is dried fruit a healthy snack?
It contains fiber and vitamins but is sticky and high in sugar, so it’s better with meals than between them.
What’s a good snack after school?
Something with protein and fiber, such as yogurt and fruit, toast with peanut butter, or cheese and crackers, plus water.
Are cereal bars a healthy snack?
Some are, but many are high in sugar and low in fiber. Compare labels, choose bars with less sugar and more fiber, or make your own flapjacks with oats, mashed banana and seeds.
How can I stop my child snacking all day?
Offer snacks at set times, sit down to eat them, and keep the kitchen “closed” between meals and snacks, while always allowing water.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
