Consider snacks to be mini meals that help your children get from one meal to the next. Young children do best when they have three meals a day and are offered a small snack between meals. As children get older, they may need only one or two snacks during the day.

The key to healthy snacks is planning. Use the snack basics below to help you plan.

Snack Basics

• Include choices from the four food groups in Canada’s Food Guide.
• Choose a variety of foods to ensure your children get all the nutrients needed to meet their nutritional needs.
• Try to keep a regular snack schedule because children do best with routine.
• Offer snacks about 1 ½ to 2 hours before or after meals.
• Avoid eating on the run or eating while doing other activities.
• Choose snacks that are easy on the teeth, ones that are low in sugar and not sticky, especially if your children cannot brush their teeth after snacking.

Smart Snacks

Here are a few ideas for some easy to prepare snacks:

• Celery sticks topped with peanut butter and raisins
• A smoothie made with frozen fruit, yogurt, and lower fat milk
• Hard-boiled egg on half a whole grain English muffin
• A mix of dried fruit and nuts
• Hummus with whole grain pita bread
• Fresh fruit paired with a cheese stick
• Tuna or salmon on low sodium crackers
• Whole grain toast topped with unsweetened applesauce or fruit blend
• Fresh cut up vegetables with some low fat yogurt or sour cream dip
• Lower fat cottage cheese with canned fruit packed in its own juice
• A small whole grain mini-muffin with a small glass of milk