As children return to school, all parents are concerned about their children’s health. However, while everyone is focused on COVID-19, keep in mind that nutritious snacking for kids can help strengthen immune systems and provide your child with the energy they need to learn. This back-to-school season, we’ve compiled a list of healthful foods to consider bringing in backpacks.

Why healthy snacks are important

“I just want to make sure my child is eating well and has the energy to concentrate in school,” says Jamie Coughlin, a mother of three. Snacks, in whatever form, influence how our children eat, help them manage their cravings, and provide vitamins and nutrients to their immune systems.

Healthy snacks are high in vitamins and are known to help lessen appetite between meals. They should also have a minimal fat and calorie content. It’s not just about the sort of snack; you want to provide a snack size that satisfies their desire until the next meal without adding too many calories to their daily intake, which could lead to dangerous weight gain.

Of course, before stocking up on snacks, think about any dietary sensitivities or health issues. Check with your school to discover if any foods are forbidden. To ensure that students with peanut allergies are not mistakenly exposed to the snack, many schools have “no peanut butter” zones. To gain ideas for what your child could like next, talk to them about what they like and don’t like, as well as what their peers are snacking on.

You may increase the diversity of vitamins and minerals brought to school by switching up the snacks you provide. This aids in the maximisation of health benefits related to bone and muscular development, as well as cognitive development.

Healthy snacks to buy for kids

You may not always have the time to prepare a large number of snacks. There’s nothing wrong with buying snacks if you do it with caution. The key is to instil a desire in your children to eat healthily. “Above all, avoid getting into a fight. It’s OK if your child doesn’t eat the healthy snack in their lunch, according to developmental psychologist Kate Monahan. She also stated that initiating a dispute can “raise anxiety around food,” causing children to become more strict in their eating habits.

Here are some pre-made snack ideas for your kids at school:

1. Yogurt: This nutritious alternative is high in protein and calcium, which will benefit growing children, such as tweens and teens. Look for plain yoghurt that isn’t too sweet and sweeten it with honey or fruit.

2. Trail mix: Take your kids to the store’s bulk bin section and let them choose the goods that appeal to them. Take them home and mix them together to make a unique trail mix snack. You can switch things up on a frequent basis to keep kids from becoming bored with the same things.

3. Sliced pears with ricotta cheese: This delectable treat is high in fibre, protein, and calcium and takes only a few minutes to prepare. Simply cut the pears into eighths and sprinkle ricotta cheese on top. Put it in a container and give it to your children.

4. Snack packets with raisins: Raisins are high in iron, which helps the body oxygenate, so they’re ready to go wherever with your child. It also contains oleanolic acid, which can aid with cavity prevention.

Healthy snack recipes for kids that are dairy-free, gluten-free, or nut-free

These meals are not only suitable for children with food allergies, but they are also pleasant and nutritious. As a result, they’re suitable for children of all ages.

Here are some of our favourite kid-friendly snack recipes:

5. Gluten-free vegan goldfish: This recipe is ideal for allergy-prone children. This dish starts with chickpea flour and spices it up with turmeric and paprika. This homemade goldfish dish will be a hit with your kids and their friends, so bring extras.

6. Wheat-free handmade wheat thins: The wheat is replaced with rice flour, which seems too wonderful to be true. Flaxseeds offer texture and omega-3 fatty acids to the dish. These are simple to make and have a lot of flavour.

7. Applesauce muffins (gluten-free, vegan): Make these as mini-muffins and keep them in the freezer for when your kids need a sweet treat. Cinnamon, pumpkin spice, or ginger can be added to these. Consider adding dried fruits or chia seeds if you want to add texture.

Healthy snacks don’t have to be difficult to prepare. With a little planning ahead of time, you can prepare delicious sweets that your children will enjoy.


  1. What is the best snack for school?

    Top 10 Snacks for your Kids School Lunch
    Cheese sticks.
    Hummus + veggies.
    Rainbow Pops.
    Turkey Cheese roll ups.
    Fruit kebobs (strawberries/ melon balls/ grapes/ banana/etc.)
    DIY trail mix (nuts, dried fruits, dye free m&m’s)
    Popcorn with nutritional yeast.
    Teddy Bear Toast.

  2. What is a good snack for 10 year old?

    Encourage your children to select a few pieces of vegetables and combine them into a colourful snack. Serve with fat-free ranch dressing or hummus and baby carrots or other crunchy vegetables. Yogurt-dipped graham cracker sticks or fresh fruit Peanut butter can be spread on celery, apples, or bananas.

  3. What are some healthy snack ideas?

    Mixed nuts. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. …
    Red bell pepper with guacamole. …
    Greek yogurt and mixed berries. …
    Apple slices with peanut butter. …
    Cottage cheese and fruit. …
    Celery sticks with cream cheese. …
    Kale chips. …
    Dark chocolate and almonds.

  4. What should I bring for school snack day?

    A handful of carrot sticks + a single-serving packet of trail mix One slice of fruit and a protein bar One piece of cheese and a granola bar A modest handful of vegetables or apple slices Plus a kefir or yoghurt drink