15 Healthy And Nutritious Foods To Include In Your Children's Snacks

The snack was my favorite food when I was little: a sandwich, a piece of fruit and the park to play.  Today, our children continue to enjoy it, but the ingredients have changed and many children prefer pastries or industrial juices.

 According to the Spanish Association of Pediatrics (AEP), the snack should represent 15% of a child's daily energy intake, but that does not mean that it has to be super caloric.  On the contrary!  It must be healthy, which is not the same as boring.

We can make the snack stay one of your favorite foods, even your favorite, but one that includes healthy and nutritious food.  These are some examples.


The properties of this tropical fruit are very numerous.  Among them, its high content of Omega 3 stands out.  Different trials have shown that taking Omega-3s improves learning and can reduces ADHD symptoms.
But the avocado is also rich in vitamin D, necessary to regulate the absorption of calcium and phosphorus.  This quality is very beneficial for children, since it prevents the fragility of bones and teeth.

Furthermore, it contains potassium, magnesium, calcium and iron.  You can continue to add it to other meals, such as salads, but you can also offer it as a snack, spread on whole wheat toast.  It will be even healthier and more appetizing if you add cherry tomatoes on top.  And why not surprise him with an appetizing avocado pate or a guacamole.


Cereals must be present in the diet of the whole family and, of course, also in that of our children.  Among all of them, oatmeal is the one that contains the highest fiber intake, which manages to satiate them, a good ally if the child tends to be overweight.

But, in addition, it has unsaturated fats and is a food rich in potassium, magnesium, calcium and B vitamins.  And it includes vitamin E, selenium, polyphenols and calcium, good for your bones.
Also this cereal, with the highest protein content, is suitable for celiacs and helps againstconstipation.
He will be delighted if you mix it with yogurt, for example, or surprise him at snack time with succulent cookies, a piece of cake or an oatmeal muffin, much healthier than industrial sweets.


They are often included in the bag of nuts, although it is actually a legume.  They are a source of vegetable proteins (approximately 30%) and healthy fats for the body, at the same level as precious soybeans.
In addition, it has carbohydrates and a high fiber content as well as various minerals such as potassium, magnesium, phosphorus, flatus and zinc.

They can be included in numerous recipes, sweet and salty, and consumed in shell, salty ... But if we talk about children's snacks, the main recipe is peanut butter spread on whole wheat bread.  According to Vitónica, it is among the plant-based foods that concentrate the most proteins and is an excellent source of vitamin E and omega 3.
The commercial options may have added sugars and sodium in large quantities, but at home we can easily make peanut butter and get its benefits.


Contrary to popular belief, chocolate has many health benefits for children.  This food provides carbohydrates, fiber, phosphorous, magnesium, vitamins B2 and B12..
Cocoa makes children more awake and attentive to external stimuli, which will help them in class.  It also provides them with energy, necessary for their intense physical activity, and strengthened their muscles and bones.
And if we add to that its antioxidant properties and its power to produce serotonin, we will know that our children will have less risk of heart disease and a better mood.

So why not include occasional four ounces on a bun, snack classic of a lifetime, prepare one hot chocolate or some brownies with double chocolate homemade.
Keep in mind that chocolate should only be taken occasionally, and the purer the better.Chocolate is not bad in itself, if consumed in moderation.  That yes, avoid processed foods with chocolate like cookies and pastries.


Like the rest of the fruits, it is an essential food in your diet. They provide few calories, are rich in fiber, vitamins and minerals, and have phytonutrients that protect them against diseases caused by a poor immune system: influenza, bronchitis or anemia.
And the best of all, is that little ones tend to be attracted by its color, appearance and sweet taste, so they will enjoy eating them without question.  In addition, they have more vitamin C than oranges and without their acidic flavor.

This vitamin protects children's eyes from free radicals, the origin of many eye problems.
A cup of strawberries has about 150% of the recommended daily vitamin C values for little ones, so don't forget to include strawberries in your child's daily dishes.
It is convenient to take them whole, to take advantage of all their properties, but you can also offer them in a smoothie or even as a natural ice cream.


The Spanish Association of Pediatrics (AEP) recommends the consumption of nuts, never salted, in children, although it recommends giving them ground to children under three years of age, due to the risk of choking.
They are rich in fiber, vitamins and minerals and contain healthy fats.  They are a great ally before and after doing physical exercise or after-school activities, since they are a very healthy source of energy, quick and easy to eat.

But not all nuts are equally healthy.  Taking into account the relationship between micronutrients and calorie content, you can offer chestnuts, hazelnuts and almonds, pistachios and walnuts.
You can also surprise him with a bar of dried fruit and oats, to improve his performance or somesugar-free cookies.

Demystified false legends, such as that they were harmful to the heart and that their consumption should be reduced, today it is known that it is even appropriate to take one a day, due to its high doses of good cholesterol, and to introduce it into  the diet of babies at six months, it can help the child not develop an allergy to this food.
Among its benefits, it helps our children grow stronger, recover after physical exercise and gain muscle mass.

Rich in lutein and zeaxanthin, they care for vision and ensure the health of the retina.  They also contain choline (100 mcg per egg), important for brain development, Omega 3 and Vitamin D, which helps the brain and cognitive memory and is important for bone, hair and nail health.
They also provide the adequate balance of saturated and unsaturated fats that make it an excellent food for growing bodies.
One day try to prepare an integral sandwich with boiled egg slices or stuffed with a fluffy French omelette and if it is grilled, the better.


Children love fuet or bologna but they are very processed.  As nutritionists point out that there are no banned foods, you can seduce them with cooked ham or turkey, the healthiest and most nutritious alternatives.
Due to its high iron content, it is good for fighting anemia and also for the growth of children, since it contains zinc, an essential mineral for the formation and mineralization of our bones and reproductive organs.

It also helps muscle development, due to its high protein content (provides about 18 grams of protein for every 100 grams of ham), to the circulatory and nervous systems (thanks to its supply of Vitamin B3) and gives them energy.
Children enjoy eating the slices alone, inside a French omelette or in a sandwich, alone or accompanied by cheese.


It is the healthiest sausage that exists, and children love it.  It is not recommended to offer it to babies, due to the amount of salt it contains and the danger of choking, but from it they can eat it without problems, especially in very thin slices and cut into strips.

Its high protein content (with all the essential amino acids), benefits the development and growth of children and adolescents and, as its iron content is also high, it helps them to be in good physical shape.
In addition, it includes potassium, good for brain cells and muscles, while strengthening the immune system.  It also provides B vitamins and minerals (such as zinc), which helps in growth.
And as Vitónica tells us, these appetizing slices at the snack and at any time, also reduces cholesterol and benefit the heart, and explains the healthy differences between Iberian ham and Serrano ham.


The contribution of dairy products should not be lacking in the daily diet of children, ensuring that they receive 2 to 4 servings a day.  In fact, a healthy dairy and fruit are the perfect combination for a snack.

The AEP recommends that children up to three years old consume whole milk and, from three years old or if the little one is overweight, opt for semi-skimmed or skimmed milk.
Calcium is very important in bone development and therefore, in the growth of children. And milk has a lot of calcium.

Also yogurt, made from fermented milk, although if you have to choose between these foods, it is better to opt for milk daily, since yogurts contain more sugars.
But you can also seduce him with very light homemade ice creams based on milk, or a frozen yogurt with strawberries.  And if you have time, try these yogurt and cheese cups with raspberry sauce.


It is one of the most complete and healthy fruits known for its content of carbohydrates, fiber, vitamins and potassium, being highly recommended for all ages.  An English saying goes that "an apple a day keeps the doctor at a distance."
Among its health properties, apples calm anxiety and calm hunger, act as a natural toothpaste, exercise memory, keep cholesterol at bay, strengthen hair and nails, and strengthen their defenses, protecting them from the flu or colds.

The ideal is to offer it whole to snack or cut into sticks, to take advantage of all its nutrients, but you can also prepare a compote for a change.


This September fruit is naturally low in sugars, which is why its caloric value is very low.
But it is also very rich in fiber (pectin and mucilages) and tannins, substances that give it its astringent property, which lightens digestion and prevents gastrointestinal disorders.

Consuming it helps cut diarrhea, prevent dehydration caused by vomiting, and strengthen delicate stomachs.
It is mainly used to make compotes and quince jelly, typical of snacks and that also usually accompanies cheeses.  Although when cooking it loses all the properties, it maintains many and you can offer it in a moderate way.

13. Bread

Impossible to speak of snacks without naming the traditional sandwiches that have accompanied us in our childhood.  Bread has been branded from weight loss diets for its high caloric power but, although it is true that it is fattening, not as much as you think.  Vitonic even ensures that it is necessary in the daily diet.

And it is that after all it is made of cereals, and these are essential in a healthy and balanced children's diet.  Bread provides children with a large amount of nutrients, in the form of carbohydrates, essential for having energy all day.
It also has a high content of fiber and folic acid, essential to protect the cardiovascular system of the little ones, in addition to Vitamin B1, Iodine and Zinc, which strengthen the immune system

Also, not all breads are created equal.  A sandwich made with traditional sourdough bread is usually more nutritious than one with sliced bread, because it takes enough salt, sugar and preservatives to keep it soft.  In addition, whole wheat bread is an even healthier option, which will help children get used to its taste from an early age.
For a child between six and eight years old, the sandwich must be the size of the palm of the hand.  It can be filled with fresh or semi-cured cheese, with natural tomato, avocado, homemade hummus ... Dare with one of these 11 homemade recipes to know exactly its ingredients.


If you still wonder why this fruit can not miss in your children's diet, we tell you that it gives you energy instantly, thanks to the carbohydrates and potassium it contains.  So you will appreciate eating one for a snack, right after playing sports.

It also facilitates digestion, since only half a banana provides the 10% of daily fiber you need.And its pectin content protects the digestive system.  In addition, it has iron, folic acid, vitamin B12 and copper, so it prevents anemia, in addition to vitamin B6, which improves brain performance.
And best of all, most children like bananas because of its sweet and intense flavor, and although its caloric value is higher than other fruits, it is perfect if you exercise next and provides a feeling of satiety.
You can consume it whole, in healthy sweets, in the form of lollipops or as a drink.  In addition, we leave you 19 recipes with bananas that show that it can help you eat healthy.

15. Cheese

This rich food is a source of calcium, a mineral that not only keeps bones and teeth strong, but also helps keep muscles, nervous and circulatory systems in perfect condition.  If the body does not obtain the necessary amount of calcium in the diet, it will extract them from the bones, which can weaken them.

Although there is a variety of cheeses and some have more calcium and others less, on average cheeses provide 800 mg of calcium for every 100 grams.
Those that are lower in fat (cottage cheese or fresh cheese) and with a milder flavor are recommended.  You can eat it in strips alone or inside bread.