Back to School Supplies: Healthy Snacks Edition

By: Stacy Chandna, MS, CIP

With the end of summer upon us, it’s time for the 100-meter dash to gather all the supplies your child needs for back to school.

That includes the ever-important, but sometimes elusive, snack plan.

Healthy snacks are a great way to keep your kids energized and boost their essential nutrient intake – but sometimes, it’s hard to come up with ideas that are both interesting and easy.

Luckily, Stacy Chandna, MS, CIP, co-director of Kohl’s Start Childhood Off Right program, has lots of tips.

Focus on the basics: fruits, veggies, whole grains, and lean proteins.

You can keep it simple and provide your child with nutrient-dense foods to keep them fueled and ready to learn.

• Pair sliced fruit like apples or pears with cheese.
• Spread peanut butter or sunflower seed butter on celery.
• Serve an assortment of raw veggies with hummus.
• Create a yogurt parfait with berries and toasted oats.
• Hard-boil eggs and serve with a slice of whole grain toast

Prepare in advance.

Spending a little extra time to prepare for the week ahead can set you up for a successful snack and lunch game and reduce the morning scramble.

• Slice vegetables to have at the ready for school snacks and to grab-and-go throughout the week.
• Portion out servings of hummus, dip, or yogurt in advance so you or your kids can grab easily during the morning routine.
• Boil eggs for the week ahead so they are at your fingertips for snacks, salads or sandwiches.

> Related: Meal Prep Made Easy: Make Cooking at Home Easier, Healthier and Fun for Kids

When the basics start to feel boring, jazz them up.

Try serving the snack in a different way:

• Create fruit or veggie kabobs instead of serving sliced.
• Use cookie cutters to make shapes out of cheese and whole grain bread.
• Roast chickpeas instead of serving hummus for a crunchy and filling snack.
• Freeze a smoothie and take out in the morning. When snack time arrives, the smoothie will be ready as a delicious surprise for your kiddo. (You just need a freezer-friendly jar for storing the smoothie.)

Try new recipes:

• Apple Pie Snack Cups: You can replace the dollop of whipped cream with a dollop of Greek yogurt to provide a protein boost.
• Blueberry and Spinach Superfood Smoothie: Try this delicious way to boost your child’s fruit and veggie intake.
• Zucchini Muffins: Use up your summer bounty of zucchini and give your kids a sweet, but nutritious treat.

> Related: Easy Ways to Use Up the Random Ingredients in Your Kitchen Pantry

Mind your Ss (sugar and salt) when searching for grocery store grab-and-go snacks.

Look at the nutrition labels. Typically, the fewer the ingredients, the better. Here’s what else to look for (and avoid).

Incorporate your kids into the routine.

Bringing kids into the kitchen with you promotes building independence and encourages kids to try new foods and talk about healthy eating. It may take some patience at first, but it’s a wonderful investment. With adult supervision, children as young as age 2 can help with all of the following.

• If you have a set of child-friendly knives, children can chop softer fruits and vegetables like cucumbers.
• If you do not mind how pretty the egg looks afterwards, kids can be great hard-boiled egg peelers.
• Kids can use cookie cutters to make shapes out of cheese and bread.
• Kids can portion hummus, dips, and yogurts.

Here are more kid-friendly kitchen tasks, broken down by age.

Happy snacking!

You might also like:

• Back to School Kit
• Meal Planning Made Easy: Advice From a Pediatric Dietitian
• 4 Easy, Healthy Recipes You Can Make With Your Kids
• Reasons Your Child Should See a Pediatric Dietitian