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The Ultimate Guide to Healthy Snacks for Kids and Families

Brian Comly

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"Your diet is a bank account. Good food choices are good investments."

—Bethenny Frankel

Snacks can make or break your child’s day, and as any parent knows, the demand for snacks is endless. While fruits and veggies are a staple, they don’t always cover all the nutritional bases. Variety is important, but so is making sure that the snacks are high-quality and not just nutritionless voids that will make them hungrier or lead to nutritional deficiencies.

In a world where “healthy” snacks can sometimes be misleading, it’s important to look beyond the claims. Many snacks that say they’re healthy are loaded with sugars, inflammatory oils, and synthetic additives that can cause behavioral issues, digestive problems, and long-term health issues.

With the right choices, you can provide snacks that genuinely support your child’s growth and health. From school lunches to on-the-go munchies, these guilt-free options will keep your kids satisfied and energized—without the harmful extras.

What to Look For in Healthy Snacks

Choosing healthy snacks doesn't have to be complicated. Here’s what to keep in mind:

  • Minimal ingredients: The simpler, the better. Snacks with fewer ingredients tend to be less processed. One is best, less than five is a good rule of thumb.

  • Natural sweeteners: Opt for dates, raisins, or real fruit as the primary sweetener, avoiding sugary traps.

  • Wholesome fats: Seek out snacks with quality fats like avocado oil, coconut oil, or real butter, rather than inflammatory vegetable oils (see below).

  • Protein & fiber balance: Protein and fiber-packed snacks help maintain steady energy and prevent blood sugar spikes.

  • Organic: Whenever possible, choose organic snacks to limit exposure to pesticides and additives.

  • Gluten free/grain free: Gluten can trigger inflammation and digestive issues, even in people without celiac disease, leading to symptoms like bloating, fatigue, and discomfort. It may also contribute to "leaky gut," increasing the risk of immune system reactions and other health problems.

What to Avoid for Kid’s Snacks

Many snacks marketed as “healthy” are far from it. Here’s what to skip:

  • Added sugars: Sugars like honey, maple syrup, and rice syrup can cause spikes in blood sugar and add empty calories.

  • Highly processed oils: Avoid canola, sunflower, safflower, and vegetable oils as they are pro-inflammatory.

  • Soy and corn syrup: These ingredients are common in highly processed foods and offer little nutritional value.

  • Artificial flavors: Synthetic additives can disrupt digestion and mask the true quality of the ingredients.

The Best Healthy Snacks for Kids

I did my best to choose snacks that are not made with seed oils, gluten, excess sugar.

Snack Bars

Chips

Crackers

Jerky

*Make sure your kids are old enough to handle jerky.

Pouches

*Opt for a variety of pouches instead of ones that are strictly different types of sweet fruit.

Puffs

Cereal

Put these in a non-toxic bag such as Stasher bags.

Everything Else


Do you use any snacks that I missed? Add them in the comment section.


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