Healthy snacks are packed with nutrition. They give your child the right balance of fiber and protein. You can make an easy, healthy snack by pairing two foods from the 5 food groups (fruits, vegetables, grains, protein, dairy).

Follow these simple steps:

Step 1: Start with a food that’s high in fiber.

Fiber helps your child feel full.

Choose one:

• a fruit: any kind your child enjoys
• a vegetable: for example, crunchy sliced cucumber, carrots, bell peppers
• a grain: for example, whole-grain breads, wraps, cereal, crackers

Step 2: Serve it with a food that’s full of protein.

Protein helps build bones and muscles. And it gives your child energy.

Choose one:

• protein: such as peanut butter, eggs, nuts, seeds
• dairy: such as milk, low-fat yogurt, cheese

Easy and Healthy Snacks

Try some of these favorites:

• Whole-grain cereal + low-fat milk: Serve 1 cup of cereal with 8 ounces of milk. Choose a cereal without a lot of sugar, such as Cheerios, Kix, or Wheaties.
• Fruit + yogurt: Serve 8 ounces of yogurt with 1 piece of fruit the size of a tennis ball, or ½ cup chopped fruit.
• Whole-wheat tortilla + peanut butter: Spread a tortilla with 1–2 tablespoons of peanut butter. Roll it up and cut it into pinwheels.
• Vegetables + cheese: Slice cucumbers and bell peppers. Serve with chopped tomatoes and 1 ounce of cheese (a piece the size of your index finger). Older kids can enjoy crunchier veggies, like raw celery and carrots.
• Whole-wheat toast + hard-boiled egg: Toast a piece of bread and boil an egg. That’s it!