30 healthy school snacks for active kids

Your child’s main fuel through the day and during sports is carbohydrate, so wise snack choices should contain carbohydrates. Adding a protein or healthy fat keeps kids going through intense activities longer than an hour and a half. Proteins and fats slow down the release of energy and are important for healthy growth and development.

What does that look like in terms of snack options? Pick some things from these lists to fuel your active child and save yourself hassle and money. Best of all, you always know what is in the snacks you bring from home. No added sugars, salt, or unhealthy fats.

Healthy school snacks list

Carbohydrate foods

• Fresh fruit (some fruit doesn’t keep very well if left in the car in cold weather)
• Dried fruit
• Unsweetened apple sauce
• Whole-grain crackers
• Whole-grain granola bar
• Dry whole-grain cereal
• Low-fat or homemade granola
• Low-fat banana bread or muffin
• Whole-wheat English muffin
• Carrot sticks or other chopped veggies
• Frozen fruit
• Yogurt
• Milk
• Toast
• Whole-grain pita or wrap
• Oatmeal
• Leftover whole-wheat pancakes or waffles
• Trail mix with whole-grain cereal, dried fruit and chocolate chips

Proteins and healthy fats

• Snack-pack tuna
• Pumpkin seeds
• Cottage cheese
• Hummus
• Greek yogurt
• Cheese (cubed or grated)
• Hard-boiled egg
• Edamame
• Roasted chickpeas

Quick recipes for easy snack ideas

When you can prepare something ahead of time, here are a few easy ideas.

• Simple smoothie: Frozen fruit, Greek yogurt, small amount of 100% fruit juice. You can even add spinach or kale to get some extra veggies in.
• Power sandwich: Scrambled egg inside a whole wheat English muffin or mini bagel makes a quick and easy sandwich to go. Add chopped peppers or salsa.
• Banana roll-up: Spread peanut butter on a whole-wheat tortilla and wrap around a banana. (This might be best for outside of school if your school is nut-free)
• Ants on a log: Celery sticks filled with peanut or other nut butter and topped with raisins (Also best for after school due to the nut butter)

Should kids drink sports drinks? A note on hydration

Does your child need a sport drink during their activity? Most of the time the answer is no. Unless your child is running around or skating constantly for 90 minutes or more, water is the best choice.

Although your child might seem tired after school, energy drinks are not a healthy choice. The ingredients could be harmful to children under 18. Boost your young athlete’s energy with a healthy snack and water instead.

Editor’s note: This article was originally published on January 8, 2018.

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More healthy snack ideas for kids:

• Healthy on-the-go snacks for active kids