Between school drop-offs, after-school practices, playdates, and weekend birthday parties, life can get hectic. Many parents find that their child’s calendar is just as packed—if not more—than their own! With so much going on, carving out time for a sit-down meal isn’t always possible. That’s where balanced, on-the-go snacks can make all the difference.
Whether it’s between soccer and dance or homework and bedtime, healthy snacks can keep your child energized and focused. But what exactly makes a snack smart? Let’s break it down!
What Makes a Snack “Balanced”?
A balanced snack includes a source of carbohydrates along with protein and/or healthy fats. This combination helps provide steady energy, keeps your child feeling full, and supports their growth and development.
Choosing the Right Carbohydrates
When selecting carbs, opt for options that are rich in fiber and low in added sugars. A good rule of thumb is:
- At least 3 grams of fiber per serving
- No more than 5 grams of added sugar per serving
Some great carb choices include:
- Whole grain crackers
- Low-fat popcorn
- Fresh fruits and veggies, like apples, bananas, oranges, carrots, and cherry tomatoes
Tip: Many of these come pre-washed, sliced, or packaged—perfect for tossing into a backpack or lunchbox!
Don’t Forget Protein and Healthy Fats
Adding protein and fat helps keep your child full longer and gives their brain and muscles the fuel they need. Look for:
- Greek yogurt
- Nut butters
- Cheese sticks
- Cottage cheese
- Hummus
- Guacamole
- Roasted legumes or chickpeas
Note: When choosing packaged items, check the nutrition label to avoid trans fats and keep saturated fat intake under 20 grams per day.
7 Smart Snack Combos to Try
Ready to build a better snack? Here are some tasty and nutritious pairings that kids love:
🥜 Peanut butter + apple slices
🥕 Baby carrots + hummus
🍓 Greek yogurt + blueberries + granola
🥑 Whole grain crackers + guacamole
🍍 Cottage cheese + pineapple + a drizzle of honey
🥒 Cucumber slices + pumpkin seeds + cheese stick
🍇 Dried chickpeas + grapes
Tips for Packing Snacks On-the-Go
Worried about keeping things fresh? Bento boxes are a great solution! They’re perfect for lunchboxes, after-school activities, or long car rides. Many include built-in compartments to keep snacks from getting squished and some even come with ice packs for cold foods and thermoses for warm foods.
Store-Bought Backups
We all have days when prepping from scratch just isn’t realistic—and that’s okay! Stock up on:
- Pre-portioned trail mixes
- Protein bars with simple ingredients
- Single-serve hummus or guac packs
Tip: Look for options that are low in added sugar and made with whole ingredients.
Don’t Forget About You!
In all the hustle and bustle, remember to fuel yourself, too! Parents need energy just as much as kids do—snack smart, stay hydrated, and make time to care for your body during this wonderfully busy season.
For more tips for packing school lunches or family meal planning, schedule a consult with our nutrition team by calling 919-237-1337 option 4 or schedule online at www.avancenutrition.com.
References:
Dietary Fat and Cholesterol (PDF)
AVANCE Quick and Easy Snack Handout (PDF)
AVANCE Healthy Snack Ideas (PDF)
