wholesome snacking

nuts 2Snacking is necessary if your kids do any kind of activity at all. Activity can be defined as jumping on your new Simmons Beautyrest mattress. Or using the “toy” hammer to bang holes in the wall.

Kids need to eat to get more energy for more banging and jumping.

The question is: what to eat?

I’m lobbying for snack-time to be renamed “Opportunity for healthy sustenance time”, but to avoid wordiness, let’s call it what it is.

A few reminders:

Choose from at least 2 food groups and make different combinations.

Avoid snacks that you’ve seen advertised on TV. Packaged snack food may be high in popularity, but it’s frequently low in nutrition.

Keep snacks on the small-ish side and not less than 1 or 1.5 hours before a meal. If it’s 50 minutes before dinner, then the tiny tummies need to wait. This is highly individualized, so use your parent-sense.

It doesn’t hurt to cut snacks into cool shapes, like toast or tofu into stars.


Cottage cheese

Plain Greek yogurt

Plain regular yogurt

Cheese- ricotta, mozzarella, cheddar, Swiss, goat, feta, etc

Dry soy beans

Nuts- walnut, almond, brazil, cashew, hazelnut, unsalted pistachio, pecan

note- I keep my nuts in the fridge to preserve freshness

Pumpkin and sunflower seeds


1 egg (poached, boiled, scrambled)

Can I cut in for a moment? Are you reading this shaking your head at me, no way my kids will eat feta cheese? But try it. And then try it again. Be gently persistent, but keep your equilibrium (aka remain cool). The same goes for anything else on this list that you find outrageous. I know how you feel. To date, only my youngest eats Swiss cheese; for the other two it’s on the reject list, but I continue to reintroduce it periodically. Not to mention, I’ve been pursuing the art of avocado-feeding for my 1-year-old for six months, and only today (yippee!) did she not whip the precious green cubes across the room. She ate them instead.


Mini tomatoes

Broccoli and cauliflower trees


Sticks of: carrots, celery, zucchini, jicama, bell peppers, green beans, cucumber


The usual suspects




Longan and Lychee


Melon (try something new, like Hami melon)


Sliced avocado




Ryvita crackers or low sodium whole grain crackers

Plain popcorn

Whole grain toast, pita or bagel

Dips (for crackers, whole wheat pita, veggie sticks, fruit):

Peanut, almond, sunflower seed, pumpkin seed butters

Bean dip


Yogurt dip (plain yogurt, dill, lemon juice, garlic powder)


Whole grain toast topped with nut butter, thinly sliced apple

Smoothie with yogurt, splash of flax oil, spinach, cup of berries and a banana

Mini cucumbers scooped out, filled with yogurt dip

Small salad with nuts/beans and a vinaigrette dressing

Veggie sticks with yogurt dip

Whole grain bagel topped with mashed avocado, thinly sliced pear

Homemade whole grain muffins

Yogurt (plain!) & fruit popsicles

Cubed tofu with peanut dip (peanut butter, lime juice, soy sauce, sesame oil)

Any other combination from the lists above


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