When you and your children are rushing from place to place, it can be difficult to provide them with healthy snacks. That fast food restaurant might be tempting, but there are better options! Here are a few reasons why snacking is important for kids and some suggestions for healthy on-the-go snacks.

Snacking Won’t Ruin Your Dinner

“Don’t snack before dinner. You don’t want to ruin your meal!” At one time or another, you’ve probably heard it from your mother or said it to your own children. But snacking can actually be a good thing! Netty Levine, registered dietitian and diabetes educator, on WebMD said, “Snacking is not a bad thing — in fact, it’s a good thing — and it can actually help keep kids from overeating at mealtime” Snacking has the potential to improve mood, motivation, and concentration.

When you’re looking for snacks in the store, make sure to look at the label. If two snacks have similar levels of sugar, fat, and calories, try looking for nutritional content. Go for the snack that has higher levels of vitamins, minerals, and/or fiber. You also want snacks that are low in saturated and trans fats and sugar. If the label has any ‘hydrogenated’ ingredients, there will be some trans fat in the product. And no matter how healthy your snack is, you still have to watch your portion size.

Snacks don’t have to be cookies or chips. If you keep it small and use fresh, healthy ingredients, just about anything can be a snack. Samantha Heller, a clinical nutritionist at New York University Medical Center, says “It’s important to get kids away from the taste of sugar, and incorporating other types of snacks into their diet is one way to do that.”

Here are a few healthy, tasty suggestions for grab-and-go snacks:

Trail mix – You can mix just about any ingredients you want, from nuts and seeds to dried fruit, or even a few candies. Trail mix is fast, filling, and delicious.

Cheese sticks – A fun favorite of kids everywhere, cheese sticks come individually packaged in a variety of flavors.

Popcorn – You can purchase 100 calorie packs of microwave popcorn. Or you can make your own on the stovetop. As long as you don’t load it up on butter, oil, and salt popcorn is a fantastic snack.

Fruit leather – Store bought fruit snacks can be expensive and loaded with sugar and preservatives. Making your own is a healthier, but still tasty option.

Dried fruit or granola – Look for dried fruits and granolas that don’t have a lot of added sugar.

Fresh fruit – Fruits like apples, oranges, and bananas are perfect to take on-the-go as they are already packaged to go.

On-the-Go Snacks You Can Make at Home

Strawberry Fruit Leather, courtesy of Catherine McCord from Weelicious:

3 C fresh strawberries (or any fresh fruit you prefer)

1 Tablespoon honey or agave

Preheat your oven to approximately 250 degrees Fahrenheit. Line a baking sheet with parchment paper. In a blender or food processor, combine the strawberries and honey and blend. Using a spatula, spread the strawberry mixture onto your baking sheet. Making sure to spread it evenly so that it all dries at approximately the same rate. Bake in the oven for approximately 2-3 hours, until the fruit is dry to the touch. Remove from the oven and let it cool before cutting and rolling it into snack size portions.

Homemade Granola, courtesy of Jenny Jones from Jenny Can Cook (video can be found here):

2 1/2 cups rolled oats (not quick or instant)

2 Tablespoons brown sugar

1/4 cup flaked sweetened coconut

1 cup of “extras” (can be dried fruit, nuts or seeds, or small chocolate chips)

1/3 cup oil (canola or olive oil)

1/3 cup honey

1 teaspoon vanilla extract

Preheat your oven to 350 degrees Fahrenheit. Line a 9” x 9” baking pan with parchment paper, leaving the extra hanging over the sides. This will help you get the granola bars out of the pan after they’ve cooled. In a large bowl, combine the oats, coconut, brown sugar, and extras. In a measuring cup, combine honey, oil, and vanilla, then add it to the dry ingredients and mix well. Spread the mixture evenly in your pan and press it down firmly. Bake in the oven for 30 minutes, then let it cool completely in the pan. Once it is cooled, use the parchment paper to remove the bars from the pan and place it on a cutting board. Take off the paper and cut into individual portions. Store the bars in an airtight container or wrap individually.

Next time your child is hungry between meals, don’t be afraid to give him a snack. Just remember to keep it healthy.

Do you have any on-the-go snack ideas? Share them with us on our Facebook page!