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100 Toddler Snack Ideas by The Allergy Chef (with gluten free and allergy friendly options)

100 Toddler Snack Ideas (Quick & Easy + Allergy Friendly)

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Table of Contents

It’s snack time! Today we’re going to take a look at all sorts of snacks for young children (but these ideas are a great idea for older kids as well). We’ll look at healthy snacks, how to serve a balanced snack, nutritious foods to keep on hand, quick snack ideas, and more.

What is a Snack?

A snack is a a small amount of food served between main meals. It’s purpose is to keep you fueled between main meal times, and truthfully, anything can be served at snack time. For those who struggle with traditional snack meals, you can also view these as mini meals, and simply serve up a small amount of leftovers you have on hand.

The average toddler eats 2-3 snacks per day. Here’s an example of a toddler feeding schedule:

  • Breakfast
  • Morning Snack
  • ​Lunch
  • Afternoon Snack
  • Dinner
  • Bedtime Snack

​Here’s another example of a toddler feeding schedule:

  • Early Morning Snack
  • Breakfast
  • Mid-Morning Snack
  • ​Lunch
  • Afternoon Snack
  • Dinner

Your toddler’s feeding schedule will vary based on your lifestyle, work schedule, and if your kiddo attends a preschool/daycare. For example, you may have to get up super early for work, and give your child an early morning snack. Then, they may eat breakfast, lunch, and two snacks at daycare. Once you get them home, you have dinner together, play, and it’s off to bed.

There are no hard and fast rules about how many snacks a toddler needs to eat. In fact, some toddlers don’t need a snack to hold them over to their next meal, and many don’t have a bedtime snack. It’s all about your child and their energy needs, so do what’s best for them.

Tips to Building a Nutritious Snack

As you go about creating a great snack for your little one, think about taste, colour, texture, and general nutritional content. One of the best things to remember about serving healthy snacks is that not everything is on the line in this one meal.

In other words, unless your child has a specific medical condition, nutrition should be looked at over the week rather than at each meal. If you try to micromanage every little snack, you’ll drive yourself mad.

​Most of the snacks you serve should follow this simple equation: produce + fat + protein + carb. That’s it. If you offer these items together, you’re building a nutritious snack, and it doesn’t have to be difficult either. Let’s take a look at a few examples.

  • Strawberries + Cashew Dip + Crackers. In this case, the cashew is fat and protein.
  • Bell Pepper + Guacamole + Shredded Chicken + Tortilla. In this example, you can make a simple wrap with these ingredients.
  • Baby Carrots + Hummus + Toast. Your hummus in this example will be the fat and protein.

Hopefully you can see that a nutritious snack doesn’t have to be super complicated. I personally find dips to be a great option when building these types of snacks because they’re incredibly versatile. If you have a food processor, you can also make a huge range of custom dips your child will grow to love.

Gluten Free, Vegan, Oat Free Protein Toddler Muffin Recipe by The Allergy Chef (Top 9 Allergy Free)

Building Balanced Snacks

If you haven’t already learned about important nutrients such as Vitamin A, Vitamin D, Vitamin B-12 etc. and how they play a role in your child’s health and development, I’m sure you will soon. These essential vitamins along with many other essential nutrients are the building blocks of your child’s brain and body development.

It’s important that both main meals and snacks be balanced and as well rounded as possible to make sure your child has ample opportunities to consume nutrient rich foods. Nutrient dense foods don’t need to be kale on a plate either. It can be as simple as adding a couple of handfuls of dark leafy greens to a chocolate smoothie.

An easy way to build balanced snacks is to lean into the equation I shared, but then add variety. An easy way to add said variety is to shop at a local farmer’s market and purchase what’s in season. You can also intentionally write out meal plans that rotate fruits and vegetables every couple of weeks.

When my kids were younger, that’s how I built delicious balanced snacks for them. I had a meal theme each week and would focus on a group of ingredients, then choose different ingredients the following week.

For those who have a child that eats a super balanced diet but is showing health issues or falling of their growth curve, make sure you work with your child’s doctor and have them tested for things like food allergy (not every reaction is life threatening), food intolerance, and even other underlying medical conditions that could lead to malabsorption.

Managing Selective/Picky Eating

I’m going to level with you on this one: we all have likes and dislikes, therefore, kids should be afforded the same experience. I’d bet there are at least ten foods you simply don’t want to eat because you don’t like the taste, texture, smell, etc. Little kids and even older kids can feel the same way about food. I know I’d be called a picky eater by all modern definitions of the word. How about you?

So then, when is picky eating really an issue? When your child has less than 20 “safe” foods to eat, or when they’re constantly declining their regular safe choices. When this happens, you’ll want to look into different programs that align with your feeding style to help you combat further picky eating. My friend Jennifer over at Kids Eat in Color has a great picky eating quiz you can take to help gauge if you’re experiencing a normal phase, or something else.

There are lots of little things you can do to help with selective and picky eating including:

  • Food Play
  • Positive Food Talk
  • Looking at Delicious Food Pictures Together
  • Reading Children’s Books About Food Together
  • Continuing to Offer a Range of Foods Without Forcing a Bite
  • Having Your Child Help Prepare Food (kid safe knives are great for their cute little hands)

If you find that your child is displaying signs of extreme picky eating, reach out to their doctor about OT and feeding therapy to see if that can help expand their options. Additionally, if you have any suspicions, ask for a food allergy test as well. For one of my kids, it looked like picky eating, but it was actually a food allergy.

Related Articles:

Six Ways to Enjoy Strawberries for Toddlers and Picky Eaters Six Ways to Prepare and Enjoy Zucchini for Kids and Picky Eaters

Make New Foods a Fun Experience

It’s easy to forget that trying new foods can feel intimidating to children. If you have the time and energy, do what you can to make new food exposures fun for your kids. It can be as simple as putting raspberries on your fingers and having a little “puppet” show with them.

When foods have a create flare, it’s just fun to eat, and that’s a true statement for all ages. You can jazz up foods by cutting them a special way, serving them with a fun food pick, or even putting them on a Constructive Eating style of plate. Honestly, my teenagers love playing with the Constructive Eating utensils and it cracks me up.

You can also make new foods fun by having a tea party with them, or an indoor picnic on the floor with said new foods. Depending on what stage of learning your child is in, you can also have a great discussion about foods (colour, smell, feel, etc.).

For those of you that have a salad spinner, those are another great way to introduce kids to new ingredients, especially produce. Ask your child to help you wash and spin random bits of produce. Lead by example and sample fruits as you wash and spin them.

Cute Food for Kids

Foods That Are a Choking Hazard for Kids

As you go about preparing delicious snacks for your kids, it’s important to remember that some foods in their whole state are a choking hazard. To reduce the risk of choking in children under the age of 4, they shouldn’t have (whole) hard smooth foods such as:

  • Nuts
  • Sunflower Seeds
  • Raw Carrots
  • Celery
  • Popcorn
  • Raw Apples
  • Raw Pears

With the exception of popcorn, children under the age of 4 can eat these foods safely if they’re broken down (slices, matchsticks, etc.). Additionally, children should not eat in a moving vehicle. It’s better to pull into a rest stop (most have picnic tables) to serve your child food.

Great Ingredients to Keep In Your Fridge & Pantry

Whilst this isn’t an exhaustive list of everything to keep on hand, these are some solid starts to help you build out a pantry and fridge full of great options you can easily pull from.

  • Carbohydrates from Whole Grains (tortillas, pita, bagels, bread loaf, etc.)
  • Cottage Cheese (not every kid is a fan and that’s OK)
  • Cream Cheese (great for making dips)
  • Fresh Fruit (bananas, berries, apples, oranges, mandarins, etc.)
  • Frozen Fruit (strawberries, blueberries, banana slices, mango, etc.)
  • Healthy Fats (avocado/guacamole, cheese, etc.)
  • Milk and/or Dairy Free Milk (almond milk, flax seed milk, coconut milk, rice milk, etc.)
  • Nuts (almonds, cashews, pecans, Brazil nuts, etc.)
  • Organic Meat Slices (beef, turkey, chicken, etc.)
  • Raw Veggies (carrot sticks, bell peppers, cucumber, etc.)
  • Seeds (flax seeds, chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, etc.)
  • Snack Bars
  • Spreads (almond butter, peanut butter, chickpea butter, seed butters, etc.)
  • Whole Plain Yogurt

Incorporating Foods for Brain Development

This handy article from UCLA Health cites that seven of the best foods for brain development for 1 – 3 year olds are:

  • Eggs
  • Seafood
  • Leafy Green Vegetables
  • Lean Beef (or meat alternative)
  • Yogurt
  • Nuts & Seeds
  • Beans

Whilst all nutrients are important, these seven foods can provide your kiddo with nutrients that have a large impact on brain development, memory, and developing cognitive skills. Here are a few ways to incorporate these seven foods into snacks.

  • Eggs: egg salad, hard boiled eggs, egg + meat sandwich (think breakfast sandwich style).
  • Seafood: tuna salad, candied salmon bites, homemade fish sticks.
  • Leafy Green Vegetables: smoothie, chopped and mixed into a pasta dish.
  • Lean Beef: shredded/pulled beef added to dips and sauces, thin sliced beef, cubed beef paired with cheese and crackers.
  • Yogurt: eaten straight, mixed with granola, yogurt smoothies/popsicles.
  • Nuts & Seeds: blended into a smoothie, homemade granola bars, homemade trail mix.
  • Beans: bean dip, refried beans, black beans + fresh corn salad, mixed into a pasta sauce.

Snacks for Kids with Celiac Disease, Food Allergies, and Food Intolerances

As a food allergy mama, I can tell you from first hand experience that eliminating whole food groups at a time can seem like there’s nothing left to eat. However, I want you to have HOPE. You’re going to find that there are still plenty of good snacks and main meals to feed your child that has a dietary restriction.

My biggest tip is to focus on whole foods your child can have such as fruits, vegetables, whole grains (or whole gluten free grains), and so on. DO NOT try to to create a traditional idea of food if that overwhelms you. For example, a small portion of last night’s dunner is a great snack. A homemade waffle from your freezer is another great snack. Shredded meat with apple slices… also a great snack.

Anything can be served at any time, so lean into that and be liberated. I also often encourage food allergy parents and restricted diet parents to think about the lost nutrients. For example, if your child is allergic to milk, make sure you have other sources of calcium distributed throughout their meals.

If you’re not sure how to do that, you can check out this basic toddler nutrition guide for free-from toddlers on RAISE (membership website). You can also get a referral to an RD who can help you craft a meal plan that meets all the needs of your child.

As you continue to read this article, know that about 70% of the suggestions are naturally either top 9 allergy free, or easy to adapt for free-from toddlers. I’ll also be sharing a list of allergy friendly snack brands.

Free-From Toddler Feeding & Nutrition Basics

Responding to Your Child’s Energy Needs

For those of you who are new to the toddler rodeo, you may find the shifting energy needs to be confusing at times. One day your child will eat three small meals, the next day they’ll have two small portions of the main meal you serve, then, they’ll eat everything in sight.

This is 10000000% normal. When we allow children to eat intuitively, without distraction, and listen to their hunger cues, they tend to eat what they need to stay fueled. Sure, there will always be exceptions to this statement, but most of the exceptions lie within a medical condition.

For all other children, think about when they were a baby. When you fed them and they stopped the feeding, you didn’t force feed them after, right? That’s what intuitive eating is all about. It’s allowing our kids to know when they’re hungry and know when they’re full.

Since toddlers have smaller stomachs, you’ll want to plan for a feeding schedule that gives them many opportunities throughout the day to fuel up. That doesn’t mean they’ll be hungry and ready to eat at each opportunity though, so don’t be surprised if some snacks go uneaten.

Pro Tip: When kids are super hungry, it’s a great time to serve extra sliced vegetables. For example, if your child is always ravenous after nap time, a fantastic afternoon snack would be bell pepper slices + a dip with fat and protein. Kids are a lot more likely to load up on veggies when they’re easy to eat and they’re very ready to eat.

For Those Feeding Little Kids + Older Children

The good news about the different foods shared in this article is that they’re great for little kids, big kids, and the whole family really. The main difference is that you’ll serve your little one a smaller portion when compared to your older children.

You can also have older children help make snacks (this can build their cooking skills and independence skills), and they can also help select snacks. Older children can also enjoy food play with their younger sibling, which can help both of them with food exposures if needed.

The other key difference for feeding little kids and big kids will be the level of preparation. For example, a five year old may be able to eat large apple slices whilst your two year old needs apple matchsticks.

Nut Free Breakfast Bars and Granola Bars Brands and Recipes by The Allergy Chef (Vegan Options, Gluten Free, Allergy Friendly)

List of 100 Snacks for Toddlers (and the Whole Family Really)

Let’s look at all sorts of fun and delicious toddler snack ideas. Some of these ideas will be a tad repetitive, however, I’ve included notes on how to create variation. Not every combo or idea I’m sharing will follow the equation I shared earlier, and that’s OK, because this is a reflection of real life. Throughout the day, you’ll offer your kiddo a range of nutrition, and really, that’s the goal.

Remember where you can, add to my ideas and pair protein and fat where you can for lasting fullness. For all the times you can’t, don’t worry, it’s not the end of the world.

Quick Snack Ideas for Young Kids & Older Children

These are all quick snacks that you can put together with little to no effort. Most of these toddler snack ideas revolve around simple healthy foods you can purchase.

  • Banana + Graham Crackers
  • Banana + Spread of Choice (peanut butter, sunflower seed butter, etc.)
  • Cheese + Crackers
  • Fruit Salad + Cashew or Seed Butter Dip
  • Guacamole + Crackers
  • Hummus + Dipping Item (baby carrots, bell pepper, crackers, pretzels)
  • Pretzels + Dip
  • Puffed Snack + Fruit + Cheese or Yogurt
  • Roasted Chickpeas + Fruit Slices
  • Toasted Carb + Jam (bread, bagel, etc.)
  • Yogurt + Freeze Dried Fruit

Homemade Dairy Free, Gluten Free Bread with Dairy Free Butter and Jam by The Allergy Chef (Vegan, Top 9 Allergy Free)

Healthy Toddler Snacks On the Go

Here are some great portable snacks you can grab on busy days, or days when stress is high:

  • Fruit/Veg Chips (apple chips, carrot chips, beet chips, etc.)
  • Granola Bar + Banana
  • Homemade Chocolate Chip Waffle Quarters (I batch cook and freeze waffles, so they’re always ready to go)
  • Meat Sticks + Flavoured Rice Cakes (my kids like the Lundberg brand)
  • Pouch + Crackers

Gluten Free, Chocolate Hemp Waffles by The Allergy Chef (Vegan, Top 9 Allergy Free)

Homemade Carb Forward Snacks

These are great snacks to batch cook and freeze so you can rotate thru them. Many of these toddler friendly snacks are things your kiddos can help you make (press buttons, pour ingredients in, etc.). These can be paired with a wide range of other ingredients including fruit, veggies, cheese cubes/wheels, shredded meat, and more.

Gluten Free, Dairy Free Banana Bread Recipe by The Allergy Chef (Refined Sugar Free, Vegan, Top 9 Allergy Free)
Easy Gluten Free Zucchini Bars Recipe by The Allergy Chef (Vegan, Top 9 Allergy Free) Gluten Free, Dairy Free Almond Granola Bar Recipe by The Allergy Chef (Vegan, Allergy Friendly)

Snack Ideas with Meat

Here are some easy ways you can incorporate meat into snacks. For those who can purchase meat sticks, meat bars, and jerky, that’s the easy way to go. For those who can’t, homemade shredded meat in your pressure cooker is the easiest and fastest way to make meat. Plus, the end results are freezer friendly.

  • Applegate Pepperoni + Cheese + Crackers or Rice Cakes
  • Avocado + Meat Slice Roll Up
  • Meat Stick + Crackers
  • Rice Cake + Cream Cheese + Shredded Meat
  • Shredded Meat + Cheese Crackers

Toddler Snacks with Cereal

These are a few simple ideas for those who love cereal. The cereal bars work the best with an O-shaped cereal, or a small sturdy cereal like the ones from Awsum snacks.

  • Baked Cereal Bars
  • Dry Cereal + Hard Boiled Egg
  • Dry Cereal + Mini Cheese Wheel of Choice (Babybel now sells a dairy free version as well)
  • Milk of Choice + Cereal

Ideas for Easy Smoothies

In case you haven’t seen these super cute smoothie cups from Elk and Friends, check them out. You can also purchase reusable silicone pouches so you can take your smoothies on the go. If you have leftover smoothie in your blender, pop it into a popsicle mold for future fun treat.

  • Blueberry + Cashew + Hemp Heart Smoothie
  • Chocolate Banana Smoothie
  • Mango + Yogurt + Raspberry + Spinach Smoothie
  • Strawberry + Banana + Spinach Smoothie

Gluten Free, Dairy Free, Refined Sugar Free Smoothie Popsicles by The Allergy Chef (Vegan, Top 9 Allergy Free)

Easy Homemade Toddler Snack Ideas

These are all super easy snacks to make at home, and items your kiddos can help make as well.

  • Ants on a Log (celery + spread + raisins and/or mini chocolate chips)
  • Homemade Uncrustables (you’ll need a special cookie cutter set if you want the authentic seal)
  • Homemade Yogurt Tubes
  • Overnight Oats (you can find thousands of easy recipes online, and little ones can help you shake the jars)
  • Shredded Apple Slaw + Pretzels

Snack Ideas with Crackers & Graham Crackers

​For those who love all things crackers, here are some easy ways to incorporate them into snacks.

  • Crackers + Nut/Seed Butter + Hemp “Sprinkles”
  • Egg Salad/Chickpea Salad + Crackers
  • Graham Crackers + Cream Cheese Spread + Chia “Sprinkles”
  • Quartered Grapes + Graham Crackers

Healthy Sweet Snacks for the Whole Family

If you’ve got a bit of a sweet tooth, these are great snacks you’ll want to make.

  • Chia Pudding
  • Fruit & Cream Cheese Tortillas with a Drizzle of Honey
  • Fruit Pizza Cups
  • Homemade Trail Mix
  • Power Balls

Gluten Free, Top 9 Allergy Free Toddler Snack Batman Plate

Fun Toddler Snack Ideas

These toddler snack ideas are not only fun to make, but also fun to eat.

  • Aphids on a Log (celery + spread + white chocolate chips)
  • Apple Donuts (slice apples into rings, remove core with a mini cookie cutter, top with yogurt and “sprinkles” like chia seeds or even mini chocolate chips)
  • Cookie Cutter Avocado Toast (make toast, then use a cookie cutter to make it a fun shape, then spread mashed avocado on top)
  • Fire Ants on a Log (celery + spread + dried cranberries or goji berries)
  • Happy Face Hard-Boiled Eggs (peel the hard boiled egg, then use a small tool to “engrave” a smiley face)
  • Mudslide Logs (celery + homemade or organic chocolate spread + raisins)
  • Watermelon Popsicles (cut watermelon spears or wedges, skewer them, then freeze them)
  • Spiralized Fruit and/or Veg (great for food play)

Easy Gluten Free, Dairy Free, Allergy Friendly Snacks

Packaged Snacks & Crackers (Gluten Free & Allergy Friendly)

There are a lot of brands to choose from in this department. However, I am The Allergy Chef 🙂 With that in mind, these brands are specifically gluten free and allergy friendly options. If you don’t need that, you may still really enjoy these brands. Many are clean, low in sugar, etc., however, you do have access to more options.

For those managing food allergies, the websites Snack Safely, and Gluten Free Mall can help you find more leads. Additionally, the Spokin app and Fig app are two tools I can’t recommend enough.

More Meal Ideas For Toddlers

Here are more articles to enjoy if you need gluten free, allergy friendly toddler meal ideas. Though, these are great ideas and easy to make for those who don’t manage food allergies.

Toddler Lunch Box Ideas by The Allergy Chef Egg Free Toddler Breakfast Ideas (Gluten Free, Top 9 Free)
Easy Gluten Free, Dairy Free Toddler Snacks Gluten Free, Allergy Friendly Toddler Food For a Day

Answering Your Toddler Snack Questions

What are some easy snacks I can pack in a diaper bag for myself and my toddler?

Snacks that are good for kids and adults that also travel well include granola bars, homemade power balls (bring a napkin for your fingers), fruit snacks/fruit leather, pouches, and graham crackers. These are all generally low/no mess foods and can be easily eaten when out and about.

If you’re open to bringing a small spoon with you, additional snacks include chia pudding, overnight oats, and fruit cups. Whilst these require a spoon, you can make them at home and put them into an airtight container to take with you. Don’t forget ice packs if it’s a hot day, or if you’ll be out for an extended amount of time

Do you have healthy snack ideas for a child who is top 9 allergy free and seed free?

I have quite a few options for you!!

  • Fresh Fruits + Fresh Vegetables
  • Homemade Power Balls
  • Homemade Granola Bars
  • Homemade Muffins (you’ll need to lean into banana based muffins that don’t require flax or chia as a binding agent)
  • Waffles and Pancakes with legume or tuber spreads
  • Homemade Graham Crackers
  • Fruit Chips and Dried Fruit
  • Potato Salad + Meat
  • Chickpea Salad + Meat
  • Banana Bread + Produce

For more ideas, check out the Advanced Recipe Search on RAISE where you can use more than 100 filters for food allergies and special diets to find recipes that meet all of your needs in one go.

Is it true that early exposure to different foods will prevent picky eating?

So, let’s say your child’s one thousand first foods were all organic fruit and veg exposures with clean protein and a wide variety of seasonings. All of that won’t prevent selective/picky eating. On the flip side, let’s say your kid grew up on chicken dinos and bananas. That also won’t prevent picky eating.

Picky eating in mild forms is a perfectly normal phase of childhood, and parents should be concerned when there are extreme signs and red flags. My friend Jennifer over at Kids Eat in Color has a great picky eating quiz you can take to help gauge if you’re experiencing a normal phase, or something else.

Outside of that, keep offering different foods, and make foods fun where you can. Also, get your kiddo involved in the kitchen. Those are three things you can do to help combat selective/picky eating ASAP.

What’s a great source of protein for a meat averse child?

For kids who are meat averse, a great source of protein would be nuts. From there I’d also add legumes, yogurt, seeds, eggs, and quinoa. The good news is that most foods contain protein, even if it’s a small amount, and it all adds up over the course of the day.

If your child struggles even with those types of foods, consider making smoothies with child-friendly protein powders blended in (it’s important to not overdose your child with adult sized portions of protein powders).

Does anyone make snack bars without added sugar?

I’ve heard a lot of good things about the Skout organic bars. You can also look into the Happy Tot brand, as they may have something available. Also, if you have extra time, make your own bars at home. It’s less expensive, and you have total control over the ingredients.

You’ll want to use dates and ripe bananas as sweeteners if you want zero added sugar. If you’re open to using unrefined sweeteners, pick up some honey and/or maple syrup to use in your bars as well.

Could I use fruit juice in place of milk in a smoothie recipe?

That’s going to depend on what type of fruit juice you’re using, and the smoothie recipe. In some cases, yes, fruit juice will work. In other cases, you’ll have a clash of flavours. For example, strawberry juice in a fruit smoothie is a great move. Apple juice in a chocolate smoothie might taste off.

​Liquids in smoothies are totally interchangeable which is nice, but just be sure the flavours pair well together before making the swap.

Is full fat yogurt better for little kids?

Yes, full fat yogurt will be a better choice for little kids. Full fat yogurt is one of many healthy fats that are great to keep on hand for growing bodies and brains. If your child is still learning to like yogurt, try serving it up in a fun way, like with a few mini chocolate chips or sprinkles on top. I’ve also heard lots of good things about homemade yogurt melts.

You can also stir a little jam into full fat yogurt, then use that as a dip and pair it with something your child already enjoys.

What are some ways I can incorporate sweet potatoes into a snack? My kid is obsessed with sweet potatoes.

Sweet potatoes are indeed awesome, and there are a lot of ways you can incorporate them into snacks. Some of these ideas are better as mini meals but, hopefully something here inspires you.

  • Crackers made with sweet potatoes (check out the brand RW Garcia)
  • Spudsy Puffs made from sweet potatoes
  • Jackson’s sweet potato chips (Route 66 is another great brand)
  • Sweet potato pasta sauce
  • Make mashed sweet potatoes and use that as a dip
  • Refined sugar free mini sweet potato pie cups
  • Homemade pouches with sweet potatoes and complimentary flavours
  • Dried sweet potato sticks
  • Homemade fruit leather featuring sweet potatoes
  • Pan seared sweet potato cubes served on quinoa with a complimenting sauce

Is it safe to feed toddlers spicy ingredients like chili powder?

Yes, it’s safe to feed young kids spicy ingredients. You’ll want to start with small amounts however to make sure you aren’t overwhelming their taste buds. Also offer cooling ingredients such as cucumber, yogurt, and milk when you serve up spicy snacks.

If you find that your toddler loves spicy seasonings, you can use them on a variety of foods like spicy mashed potatoes, spicy pasta sauce, even a lightly spicy mango dip.

What are some good lunchbox snacks for kids?

Some of the best snacks for lunches are snacks that don’t involve too much prep, and aren’t too messy. Here are a few examples:

  • Bananas
  • ​Apple Slices
  • Granola Bar/Homemade Granola Bar
  • Homemade Muffin
  • Graham Crackers + Fruit
  • Bell Pepper Slices
  • Baby Carrots

Also, get your kiddo involved in picking out lunch snacks, especially if snacks are going uneaten. When kids get to help pick and prepare their foods, they’re more likely to at least take a bite.

Are applesauce pouches really a healthy snack for kids?

Based on nutritional value, so long as the only ingredient is apples, yes, applesauce pouches are A-OK. Where some people have concerns about pouches in general:

  • ​Kids aren’t chewing as much
  • Pouches on their own are less filling
  • Kids can’t see the food they’re eating so it’s not a solid food exposure
  • Kids aren’t being exposed to the whole fruit

Honestly, if applesauce pouches (and other pouches) are part of your balanced approach to feeding your kids, you’ve got nothing to worry about. At all.

Do I really need to serve a bedtime snack after dinner?

No, you don’t need to serve a bedtime snack after dinner if your child doesn’t need one. It’s something some families do for a range of reasons. Some parents offer a bedtime snack because their child will wake up hungry in the middle of the night and this helps to prevent that.

For others, their child struggles to gain weight and offering another serving before dinner has helped them in the calorie department. Then there are parents who want to make sure their child has gotten enough to eat. Perhaps dinner was a food they were still learning to like and they know their child could benefit from a little more food.

More than anything, if you do decide to offer a bedtime snack, it should be a simple, plain, “boring” food. Now’s not the time to break out the sprinkles. A few examples of good bedtime snacks: toast + peanut butter/spread, simple fresh fruits, veggies + dip.

My child has a medical condition and can’t have high sodium snacks. What are some good options for them?

A great way to keep sodium in check is to focus on whole foods including fresh fruits and fresh vegetables. You can also lean into smoothies which are naturally low/no sodium. Where people usually get into trouble with sodium is packaged snacks and processed meats.

You can use your pressure cooker at home to make shredded meats that are high in seasoning/flavour, but low in sodium (this is also freezer friendly so you can stock up). Additionally, you can make tortillas and crackers at home that are low in sodium so your child has easy carbs to enjoy at snack time.

With just these few items, you can easily create amazing snack combinations for your child whilst also sticking to their low sodium diet.

What are some easy things I can do to help my toddler try new snacks?

Food play is always going to be my number one pick. Let’s say you’re introducing raspberries and blueberries to your toddler. Purchase long carrots, and use them to make a hashtag tic-tack-toe board. You use blueberries and have your child use raspberries (or vice versa) and play several games on your carrot board together. This is a great way to expose them to the new food without any pressure to take a bite. However, during gameplay, you should absolutely take a bite and make a “delicious” type of sound and offer a bite to your child if the moment arrises.

Food ladders are the next way to introduce new snacks to your toddler. Let’s say you want them to eat baby carrots. If your child loves oatmeal, you could add shredded carrot, cinnamon, and raisins to their oatmeal and call it carrot cake oatmeal. You could also have your child help you make a smoothie, and have them add three baby carrots to the blender. You’ll keep adding carrot to things they already enjoy, until you’re able to get them to just the baby carrot. This is a very succinct example, but hopefully you get the gist of a food ladder.

I’ll also add this: when introducing new snack foods, remember to start with small pieces/small portions. This will help prevent food waste, but will also help your little one not feel overwhelmed by the amount of food presented to them. Additionally, in some cases, it may help to describe the food to your child so they know what to expect (not all kids need this).

Is it possible to make fruit cups at home without the added syrup?

Yes, you can make fruit cups at home, however, if you’re wanting them to be like what you find in grocery stores, you’d need to process the fruit first. When frozen fruits are thawed, they take on the semi-mushy texture of a traditional fruit cup you’d purchase in stores. If that’s your goal, thawed fruit is the easiest way to get there.

Simple fruit cup idea: portion fruits your child loves into freezer safe containers and freeze. Pull the fruit cup out of your freezer an hour or so before serving so the fruit thaws a bit and is easier to chew. Before serving, drizzle a little honey or maple syrup on top, and add a dollop of your child’s favourite yogurt.

Another simple fruit cup idea: purchase bananas and fresh berries. Wash and dry your berries, then slice the banana. Portion this into a few toddler snack cups to serve over the next few days.

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