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Healthy Toddler Snacks On The Go From 6 Different Food Groups

healthy toddler snacks on the go

Hungry toddlers need healthy snacks on the go, but finding ones that aren’t highly processed can be challenging. 

Fortunately, healthy organic and homemade snacks are easy-to-make, budget-friendly, and taste delicious (without all that added sugar in most grocery stores ‘healthy snack’ aisles.)

As parents, we want to keep our little ones healthy and happy throughout the adventure of their day, and that means encouraging healthy snacking. 

Below you’ll find plenty of healthy toddler snacks on the go. 

Save this list and try all the options, or find the ones your kids love and use them as a go-to, easy-to-prep on-the-go snack.

Healthy toddler snacks on the go

Below you’ll find easy healthy snack ideas based on the food groups, including:

  1. Fresh fruit snacks for toddlers on the go
  2. Veggies for toddlers on the go
  3. Complex carbs for toddlers on the go
  4. Dairy snacks for toddlers on the go
  5. Protein for toddlers on the go
  6. Fiber for toddlers on the go

Fresh fruit for toddlers on-the-go

A fresh fruit snack is perfect for a toddler on a journey. Slice or shape any fruits and pair them with another food group, such as carbs or protein, for a nutrient-rich snack.

  1. Apple slices – cut to your little ones eating abilities and preferences
  2. Bananas – halved or smaller, easy-to-bite pieces
  3. Berries – blueberries, raspberries, blackberries
  4. Grapes – halved (safer than whole)
  5. Mango – cubed or peeled
  6. Kiwi – peeled, halved, or quartered 
  7. Strawberries
  8. Peaches – halved, no stone
  9. Melon cubes
  10. Pears – softer, sliced like apples
  11. Dried fruits (apple chips, banana chips)

Dried fruit – fruit that has been almost completely dehydrated – is an easy way to add fiber, potassium, antioxidants, and a range of other highly beneficial nutrients to your little one’s diet. It’s also easy to carry and doesn’t cause a mess.

Veggies for toddlers on the go

It’s not always easy to get young toddlers to eat veggies, but once they find a vegetable they like, they can’t seem to get enough of it! 

Whenever you serve up veggies for your little one, cut them into small bite-size pieces that kids can manage (but not so small that they become a choking hazard.)

The following is a list of veggie snack ideas for toddlers:

  1. Cucumber – slices or sticks
  2. Carrot sticks
  3. Mashed avocado for dipping vegetables
  4. Cherry tomatoes (halved or quartered)
  5. Bell pepper sticks
  6. Snap peas

When cutting veggies, keep your little one’s chewing and swallowing abilities in mind. 

Some children can manage larger bites of food, while others may not be ready just yet. 

Before putting any slice, segment, or stick in a lunchbox, ensure your little one can handle it.

Complex carbs for toddlers on the go

Kids need carbohydrates to fuel their rapidly growing brains. 

According to research published in the European Journal of Clinical Nutrition, ‘digestible carbohydrates are one of the main sources of dietary energy in infancy and childhood and are essential for growth and development.’

It’s best to opt for complex carbohydrates (think brown foods – bread, crackers, tortilla) rather than simple carbs (such as white bread). 

Carbs convert to glucose in the body and fuel your little one’s day. Don’t worry if simple carbs are all you have on hand – these are fine too – but in general, try to opt for complex carbs, such as:

  1. Whole grain toast
  2. Whole grain crackers
  3. Any whole grain bread (avoid seeded bread due to choking hazards)
  4. Pancakes
  5. Rice cakes (always have a drink on hand!)
  6. Starchy vegetables (potatoes, butternut squash)

Complex carbs are best included as part of a varied and balanced snack. Whole grain bread and crackers work well with nut butter, while the versatile pancake can be enjoyed with anything, from nut butter to fruit to cheese.

Dairy snacks for toddlers on the go

Dairy products contain high levels of protein, calcium, and vitamin D, all contributing significantly to kids’ muscle and bone growth and development. You can easily add dairy to your toddler’s snack options with the following:

  1. Mozzarella sticks
  2. Cheese cubes or slices, string cheese
  3. Yogurt (plain or fruit flavored)
  4. Cottage cheese
  5. Cream cheese
  6. Cow’s milk
  7. Plant-based milk
  8. Kefir
  9. Goat’s cheese

If your little one is lactose intolerant (can’t eat dairy), try to find other calcium and vitamin D sources to add to their diet. 

These nutrients are essential for growth, so if dairy is not an option, aim for plant-based milk fortified with calcium and vitamin D.

healthy toddler snacks on the go

Protein for toddlers on the go

Growing bodies need protein for repair and recovery. 

Unfortunately, almost one in seven school-aged kids in the U.S. don’t get enough daily protein. 

The body can naturally produce 11 of the 20 amino acids that make up protein, but we must obtain the other nine amino acids from foods, such as:

  1. Eggs (hard-boiled)
  2. Chickpea hummus
  3. Minimally processed deli meats
  4. Nut butter (on bread or with fruit)
  5. Milk (incl. plant-based milk)

Protein is critical in muscle tissue, blood, organ, hair, skin, and nail growth. It is a core part of every cell in the body, so getting enough protein for your little one should be a dietary priority. 

Fortunately, protein is found in many common foods, so adding more is relatively easy if your little one isn’t already getting enough.

Fiber for toddlers on the go

Fiber-rich foods help your little one feel fuller for longer. They also promote a healthy digestive tract, which plays a huge role in physical, mental, and emotional health. 

Some easy, kid-friendly, fiber-rich foods that help you make healthy snacks for kids include:

  1. High-fiber cereal
  2. Raspberries
  3. Beans
  4. Peas
  5. Almond butter
  6. Mango

Fiber is essential, but avoid consuming too much of it. 

Too much fiber intake in a given day is associated with bloating and gas, which may feel uncomfortable for your little one. 

Toddler-aged kids (2-4) need between 14 and 19 grams of fiber daily.

If you don’t have the time to count fiber intake, ensure that your little one eats five portions of fruits and veg daily. That may sound like a lot, but five portions are achievable between breakfast, lunch, dinner, and snacks.

How to make healthy snacks for toddlers

Balance is key when it comes to dietary health. That’s just as true for toddlers as it is for us adults.

Toddlers need enough nutrients to help their brains and bodies grow. 

The toddler years are a time of rapid and significant growth, so the foods our little one consumes at this time will influence the rest of their life. 

Many parents lead busy lives. School runs, work, household management, and many other tasks and responsibilities mean making a healthy snack for your toddler can be challenging. 

Sometimes it’s easier to reach for the chips or the first thing you see for kids in the health aisle. However, many people don’t know that making healthy snacks at home doesn’t have to be so time-consuming, nor does it have to be expensive.

Balance is the main thing to consider if you want to keep your little one healthy and happy with the right foods. That means including a variety of food groups per snack. 

You may not be able to include every food group in each snack, but as long as you have two or three food groups and various snacks throughout the week, you’re sure to include as many important nutrients as possible in your little one’s diet. 

The important thing is to get enough nutrients consistently.

Below is a super simple formula for making the perfect toddler snack. 

Keep this formula in mind so you can freestyle snack-making when you’re in a rush, or use it as a general framework if you want to get creative with toddler snacks.

In a snack, aim to include the following:

  • 1 source of protein (can be meat, dairy, plant-based)
  • 1 portion of fruit and veg
  • 1 source of carbohydrates (whole grains, starchy veg)

With this formula, you’ll get fruits and veg, protein, fiber, and carbs in your little one’s belly at snack time, keeping them full and energized until it’s time for their next meal.

healthy toddler snacks on the go

Healthy snacks for a 1-year-old

Making snacks for 1-year-olds and younger toddlers is more challenging than for slightly older toddlers. 

Even though there is only a year or two in age difference, chewing abilities vary widely. 

Snacks for 1-year-olds must be easy to chew, present no choking hazard, yet still contain enough nutrients to fuel their rapidly growing brains and bodies.

You can use the list of healthy snacks for a toddler above to find healthy snacks for 1-year-olds but pay special attention to the size of the pieces. 

As mentioned earlier, always ensure your 1-year-old likes the snack before packing it in for lunch when you’re on the go. 

1-year-olds may take some time to get used to new foods, so any introduction of new foods should take place at home.

How many snacks do toddlers need a day?

Toddlers need 2 – 3 snacks per day.

Snacks are such a regular part of your toddler’s day that it’s essential to ensure they’re healthy. 

Your little one should enjoy a healthy snack or meal every two to three hours for optimal health. Include a snack between each main meal (breakfast, lunch, dinner) to ensure your little one gets the variety and nutrient count they need for their best health.

How to help toddlers eat healthily

Make snacking a healthy habit to ensure the health and reduce the risk of illness for your little one, not just for these early years but for the rest of their life. 

Even though toddlers can be picky eaters, they’ll eat what’s in front of them with the right encouragement. Stock up on healthy snacks, and avoid stocking snacks high in sugar, salt, and saturated fats—model healthy eating to lead by example.

Quick, processed snacks are fine sometimes, but try not to make them a regular occurrence. 

Establish healthy snacks as the norm and the more sugary and sweet-treat snacks as the exception.

Conclusion

These healthy toddler snack ideas make it easy to give your toddler all the nutrients they need to grow big and strong. 

Remember that balance is key, so aim for as much variation as possible throughout the week. One snack won’t deliver all of the food group, but when complemented by other healthy meals throughout the day (breakfast, lunch, dinner), they help your little one reach their daily dietary needs.

On a final note, remember that toddlers can be picky eaters. It may take them some time to get used to the taste and texture of a particular food. 

When introducing new food to your little one’s diet, lead by example and demonstrate your enjoyment.

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