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Explore nutrition tips, kids’ meal plans, kids’ activities, recipes and more from pediatric nutritionist, Melissa Halas, MA, RDN, CDE.

Two Simple Steps to Delicious and Nutritious Snacks

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Two Simple Steps to Delicious and Nutritious Snacks

The best snacks are packed with flavor, color, and nutrition! Here are a couple of things to focus on when choosing a snack for your kid!

Combine food groups.

To help satisfy your child’s hunger for a longer amount of time, combine at least two of the five food groups listed below:

  • Grains (e.g. bread, pasta, rice, crackers, pretzels, granola, cereal)
  • Vegetables
  • Fruit
  • Protein (e.g. cottage cheese, lean cuts of meat, fish and poultry)
  • Dairy (e.g. low-fat milk, yogurt and reduced-fat cheese).

Think variety, color, flavor, and texture.

Children eat with their eyes, so make sure to mix and match different colors. Try different textures to create a more interesting snack or meal.

  • Creamy cheese with whole grain crisp crackers
  • Smooth yogurt with crunchy cereal and colorful fruit
  • crisp orange baby carrots and green, red or yellow sweet peppers
    with low-fat dip or hummus

To get some great snack ideas with fruits and veggies see Fun with Fruits and Vegetables.

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About the Author

Picture of Katie Jeffrey-Lunn, MS, RD, CSSD, CDN, LDN

Katie Jeffrey-Lunn, MS, RD, CSSD, CDN, LDN

Katie is a Registered, Certified, and Licensed Dietitian Nutritionist and a Certified Specialist in Sports Dietetics. She owns her own business, FitNutrition, in Mystic, CT. Katie is passionate about helping others be the best they can be both physically and emotionally. To do so, Katie provides individual counseling, sports nutrition, and gives nutrition presentations to athletes, students, and adults.

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