Wholesome Snacks for Children

Children need well-balanced meals and snacks to support their growth, learning and daily activities.

Snacks can help fill nutrition gaps between meals. For example, they could include food categories that are under-consumed like fruits, vegetables and dairy products.¹

Snacks can also refuel and recharge! They provide energy and satisfy hunger throughout the day. This is important for children, who are growing and active. Snacks can help prevent energy slumps and maintain concentration in class.²

Our registered dietitians created this article for anyone who provides snacks for children. It provides tips for building nutritious snacks. It also links to kid-friendly recipes that you can download or print.

#1 Keep snack times consistent

• Serve snacks at a similar time each day. This helps children trust that food will be available when they are hungry.
• Space snacks halfway between meals. This gives time for children to build an appetite for their next meal.
• Provide enough time for children to transition from play to the table. This will help calm children before eating their snack. For example, dim the lights or sing a song about snacks.

#2 Plan nutritious snacks

• Offer one or more foods at snack time. This will depend on the child’s appetite or how long it is until the next meal. Two examples to explain this:

• • One food may be enough for a snack after a large breakfast or if lunch is coming soon.
  • Two foods might be better if a child had a small breakfast or missed breakfast.

• Allow children to decide if they would like to try the snack and how much to eat. They are the only ones who know if they are hungry or not.
• Follow the division of responsibility, a recommended approach to feeding children.³ It outlines specific roles for adults and children to keep meal environments positive. 

• • The adult’s role:  Decide what foods to serve, as well as when and where to serve them. 
  • The child’s role:  Decide whether to eat the foods and how much to eat. 

#3 Keep snacks interesting

• Offer a variety of foods from the 3 categories in Canada’s Food Guide.⁴ These include vegetables and fruits, whole grains and protein foods. Try some of these ideas:

• • Whole wheat pita bread and hummus
  • Peach slices and cottage cheese
  • Smoothie made with milk, yogurt and fruit
  • Broccoli with a yogurt dip
  • Yogurt parfaits with berries and oats
  • Whole grain crackers and cheese slices
  • Grilled cheese sandwich with sliced apple
  • Whole grain cereal, sliced banana and milk
  • Cucumber and cheese tortilla wrap
  • English muffin pizza

• Get kid-friendly recipes at Kids Cooking Club.  You could even watch our videos of kids making snacks. Try our Strawberry Banana Parfait or Crunchy Rainbow for fun snack options.

#4 Keep dental health in mind

• Limit sugary foods and drinks such as: 

• • Pop, sports drinks, fruit juice and fruit drinks 
  • Soft, sticky sweets such as toffee or chewy candy
  • Sticky and dried fruit snacks and fruit leather
  • Hard candy and lollipops that stay in the mouth for a long time 

• If a child has these foods, it is best to have them as part of a meal.
• Did you know that adding firm cheese to snacks helps protect teeth? Order our brochure Dental Health: Good Habits Start Early for more information.

#5 Save time by meal prepping

• Get organized! Dedicate a space in your fridge to organize ready-to-go snacks like pre-portioned fruit and veggies and cheese sticks. You can also set aside a shelf in your pantry or cupboard for snack foods.
• Try canned and frozen vegetable and fruits as snacks. They are just as nutritious as fresh.
• Shop in frozen section of the grocery store. Frozen fruit and vegetables can save time because they are washed and prepared. They also keep longer.
• Try canned foods for snacks. They are easy to pack, fun to eat and a win for busy parents.
• Make snack foods when you have extra time and freeze them. Check out our recipes for Chocolate energy balls or Two-bite cinnamon muffins.

#6 Have positive conversations about food

• Speak about all foods in a neutral way. Avoid using terms like “good or bad” or “healthy and unhealthy”.
• Discuss how foods look and feel, where foods come from and different ways to eat them. This is more positive than talking about nutrients or pressuring kids to eat.

References

1. Statistics Canada. (2015). Canadian Community Health Survey (CCHS). https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/reference-guide-understanding-using-data-2015.html
2. Martin, C. and Arcand, L. (2005). École en santé. Gouvernement du Québec. https://cdn-contenu.quebec.ca/cdn-contenu/education/soutien-eleves/Ecole-Sante-Guide-Milieu-Scolaire-Partenaires.pdf
3. Ellyn Satter Institute. (2019). The division of responsibility in feeding. https://www.ellynsatterinstitute.org/how-to-feed/division-of-responsibility/
4. Healthy Snacks. Government of Canada. Retrieved June 2026 from https://www.canada.ca/en/health-canada/services/food-guide/eating-support/meal-planning-grocery-shopping/healthy-snacks.html