Nutritious Snacks for Toddlers and Kids: What Every Parent Should Know

If you’ve ever found yourself overwhelmed by the endless snack options available for your kids, you’re not alone! Between busy schedules and managing fussy eaters, it can be challenging to find snacks that are not only quick and easy but also nutritious. As a paediatric dietitian with over 20 years of experience, I’ve spent a lot of time researching and testing toddler and children’s snacks that are both healthy and delicious

This blog is based on Episode 46 of The Easy Feed Podcast, titled Toddler and Kids Snacks you can listen to the full episode https://nourishwithkarina.com/podcast/toddler-and-kids-snacks In this post, I’ll guide you through the do’s and don’ts of children’s snacks, share my favourite go-to options, and help you to avoid the traps of misleading marketing.

Snacks for Fussy Eaters: What to Look Out For

If you’re dealing with a toddler or a fussy eater, snacks can contribute significantly to their daily nutrient intake. However, the challenge lies in making sure those snacks are actually providing nutrition. Many products that claim to be healthy for toddlers and kids are packed with added sugar and salt, which are things we should be limiting in our children’s diets.

Take, for instance, the Rafferty's Garden yogurt buds that I reviewed in the podcast. These are marketed as a healthy option, with "97% yogurt and fruit" proudly displayed on the packaging. But when you dig deeper into the ingredients, you’ll find they’re packed with sugar, some of which is highly concentrated. I always advise parents to read labels carefully, as marketing can be deceiving.

 What to Avoid:

- High Sugar Content: Anything with sugar listed in the first three ingredients is likely too high in sugar. Many snacks for toddlers and kids fall into this category, making them more of a treat than a daily snack.

- Added Salt: Try to avoid snacks that are high in sodium. For babies and toddlers, aim for snacks with less than 50mg of sodium per 100g. For kids aim for less than 350mg sodium per 100g.

- Concentrated Fruit Purees: While it may sound healthy, concentrated fruit puree is often just sugar in disguise. Look for snacks that contain whole fruits instead.

Quick and Nutritious Snack Ideas for Toddlers and Kids

Now that we know what to avoid, let’s talk about what to look for. Snacks should ideally be a good source of nutrients like fibre, protein, and healthy fats to keep kids full and satisfied between meals. Here are a few of my go-to options for busy mums who need quick and easy snacks for fussy eaters:

1. Basic Popcorn: Popcorn is a fantastic, high-fibre snack, especially when air-popped and lightly salted. However, it’s important to note that popcorn can be a choking hazard for children under three. For older kids, it's a great crunchy snack that they’ll love.

2. Fava Beans and Chickpeas: The Happy Snack Company offers fantastic options like roasted fava beans and chickpeas, which are high in protein and fibre. These are also nut-free, making them perfect for school lunchboxes.

3. Low-Sugar Muesli Bars: I’m a big fan of the Mavis health bars, which are made with whole ingredients and no added sugar. Carmans also do a great basic muesli bar range. Look for bars with less than 5g of sugar per serve to ensure you’re giving your child a nutritious snack that’s also delicious.

You can find over 70 kids food reviews on my website HERE

 Nutritious Snacks for our kids

Whether you’re feeding a toddler or a school-aged child, finding snacks that satisfy everyone can feel like an impossible task. But it doesn’t have to be! Here are a few versatile snack options that work for kids of all ages:

- Brown Rice Crackers: Sakata’s plain brown rice crackers are a great low-sodium option that you can pair with hummus, cheese, or even some mashed avocado for a nutritious snack.

- Mini Muffins: These are perfect for both toddlers and older kids. They’re packed with fibre and vitamins from the veggies, and they’re easy to make in batches to freeze for later. You can find these recipes and 100 more inside my Nourishing Kids membership. To learn more, click HERE   

- Fruit and Nut Bars: Brands like Carman’s offer 100% fruit bars that contain no added sugars or preservatives. These are perfect for a quick grab-and-go snack and are a much better option than processed, sugary alternatives.

- Fruit Straps from Carman’s: These are made with 90% apple and 10% mango, without any purees, concentrates, or additives. They’re a much healthier option than some of the processed fruit snacks available.

- Organic Veggie Puffs: The Little Bellies range includes carrot and cinnamon puffs, which are low in sugar and a great option for toddlers who are still developing their palate.

For more snack options that fit into a healthy diet for fussy eaters, I’ve shared additional recipes and tips inside my *Nourishing Kids* membership. You can find the full details https://nourishwithkarina.com/membership .

Deceptive Marketing: What Parents Should Know

One of the biggest frustrations I have as a paediatric dietitian is how misleading some food packaging can be. Many products claim to be "organic" or "natural," but when you examine the ingredients, you’ll find that they’re loaded with added sugars and salts. 

In the UK, they have stricter regulations and even warnings on food that food colours may impact a child’s attention or behaviour. In Australia, however, our regulations are much looser, which is frustrating. For this reason, it’s often up to the parents to sift through the false marketing claims to try to make the best choice for our children.

For example, another snack I reviewed in the podcast, Table of Plenty mini rice cakes, claims to be nourishing, yet they’re made with 26% sugar. While this isn’t terrible for an occasional treat, it’s certainly not the healthiest option for regular snacking.

It’s always a good idea to check the ingredients list and focus on whole foods. If sugar or salt is one of the first three ingredients, it’s best to leave it on the shelf.  For more information on food labeling and nutrition standards in Australia, check out Food Standards Australia New Zealand https://www.foodstandards.gov.au.

Final Thoughts on Choosing Snacks for Picky Eaters

Choosing good snacks can be a minefield!  Always check the ingredients list and the nutrition table for some key things such as sugar, salt and food additives! For more detailed info on avoiding food additives, join my Nourishing Kids Membership - the tutorials and guides on label reading are there waiting for you! 

If you’re feeling overwhelmed by the choices out there, don’t worry—you’re not alone. I encourage you to start small. Small changes done consistently make a huge difference over time!

Swap out one processed snack for a healthier alternative, and gradually build up from there. You’ll find that making nutritious choices for your family becomes easier over time. 

If you’ve found this blog helpful, please consider leaving a review or sharing the podcast episode https://nourishwithkarina.com/podcast/toddler-and-kids-snacks. Your support helps me reach more parents looking for healthy solutions for their families.