20 Dietitian-Approved Healthy Snacks Kids Will Actually Eat


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When kids are small, they're happy to exist on breast milk or formula and the occasional puree or glob of banana. But once they hit the toddler years, it's pretty much snack time all the time -- even into their teen years. My kids spend probably 75 percent of their day asking for snacks. And while I do my best to limit their snacking to one to two times a day and give them healthy options, sometimes they just get tired of eating the same old stuff over and over again. That's where the Nutrition Twins come in. Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, are pros when it comes to feeding kids snacks that are actually good for them and that they'll enjoy eating.

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The key, Tammy tells CafeMom, is to look for the right ingredients. The first thing to check out on the ingredient labels is sugar. "The sugar to be concerned about is 'added sugars,' and for kids between the ages of 2 and 18, it should be limited to 25 grams a day, which is 6 teaspoons -- about 100 calories," says Tammy. "Added sugars are any type of sugar, including table sugar, fructose and honey -- and they are sometimes added in processing foods and beverages, but can even be added at the table. The good news is that as of July 2018 all food labels are required to show the added sugar, so it makes it easier for parents!"

In addition to low added sugar, the twins advise choosing snacks that are high in protein and fiber, which help to keep kids "satisfied, stabilize their blood sugar (and moods!) and prevent energy highs and crashes." Even for kids who are picky eaters, Tammy says to keep putting healthy options in front of them and get creative. Luckily, the Nutrition Twins gave CafeMom 20 brilliant kid snack ideas -- both fresh foods and packaged finds -- to help parents do just that.

Eating & Nutrition healthy choices