Good to Go: 15 Portable and Healthy Snacks for Kids

“Mom, I’m hungry.”

As a parent, you know your kids could say those three words anytime, no matter where you are—on a road trip, after soccer practice or in the drive-thru line at the bank. If you don’t have a snack on standby, a “hangry” meltdown or exasperated sigh may ensue. Spare yourself the drama, keep your kids happy and give them the nutrients they need to be their active and curious selves by having healthy snacks on hand.

Fuel for Life: The Importance of Healthy Snacks for Kids

Snacks are a childhood staple, and there’s never been a more important time to pay attention to their nutritional content. One-fifth of U.S. kids and teens have obesity, according to the Centers for Disease Control and Prevention. The State of Childhood Obesity initiative reports 16.5 percent of Maryland youth ages 6 to 17 have obesity, which ranks 26th in the U.S.

Along with physical activity, nutritious snacks can help kids maintain a healthy weight. The healthiest kids’ snacks pack a lot of nutrients into small portions. These nutrients include protein, fiber and healthy unsaturated fats.

Assembling healthy snacks yourself gives you greater control over nutritional content and portion size. Prepackaged snacks, while not universally unhealthy, often contain high levels of added sugars, sodium and saturated and trans fats. Sodas and popular energy drinks can contain unhealthy levels of caffeine.

Worried about picky eating at snack time? You can help get your kids to eat healthy snacks by allowing them to select their own fruits and veggies in the produce department at the grocery store, or to let them choose from a pair of options so they feel empowered to make the decision. Serve nutritious snacks most of the time so your kids will become accustomed to healthy options. That way, the occasional sweet or salty treat will seem special.

Keep in mind that some of these snacks, including grapes, popcorn and nuts, are choking hazards that shouldn’t be given to small children.

Healthy Snacks for Kids When You’re Away from Home

Pack one or more of these 15 tasty, quick-to-prepare and easily transportable healthy snacks the next time you and your kids head out the door.

1. Nut Butter and Fruit

For a snack that features both protein and fiber, fill small containers with peanut butter, almond butter or cashew butter and bring along some fresh fruit for dipping. Kid-friendly choices include bananas, apple slices and strawberries.

2. Trail Mix

Assembling your own trail mix is half the fun. Gather several healthy ingredients, let your kids dump the ones that appeal to them into a bag or container and have them shake it up. Healthy options for your homemade trail max include almonds, cashews, peanuts, pumpkin seeds, coconut flakes and low-sugar granola with rolled oats.

3. Dried Fruit

Your kids can add dried fruit to trail mix or enjoy it alone. Raisins, dried cranberries, dried cherries and other dried fruits contain antioxidants, calcium, potassium and other nutrients. Be cautious, though: Many prepackaged dried fruits are high in added sugars, so read the Nutrition Facts Label carefully and choose options with no or minimal added sugar.

4. Cottage Cheese on Whole-Grain Crackers

Grab a sleeve of whole-grain crackers, toss a small container of cottage cheese in a cooler or insulated grocery bag, and voilà, a healthy snack for kids. The crackers are a great source of fiber, and the cottage cheese can provide a protein boost for young athletes.

5. Homemade Granola Bars

Easy to eat and transport, homemade granola bars can pack in nutrients and help kids feel full. Try healthy ingredients such as rolled oats, peanut or almond butter, shredded coconut, and honey.

6. Fruit Skewers

You’ll need a cooler or insulated grocery bag to take this snack on the go, but your kids will appreciate the effort. Using kid-friendly skewers with blunt tips, let your kids stack skewers with slices of their favorite fruits, such as grapes, strawberries and pineapples.

7. Turkey and Cheese Rollups

Wrap a cheese stick in a slice of turkey for a two-in-one protein snack. These rollups are great for fueling up before a game or for satisfying your kids’ hunger between picnic stops on a road trip.

8. Greek Yogurt Parfait

An excellent source of protein and calcium, Greek yogurt is a great substitute for ice cream. Your kids will enjoy choosing healthy toppings for their parfaits, such as blackberries, blueberries, strawberries, whole-grain granola and chia seeds.

9. Smoothie Popsicles

Make a smoothie with Greek yogurt and strawberries, blueberries or another kid-friendly fruit, and then pour into a popsicle mold, freeze and enjoy. These easy-to-transport popsicles can help your kids cool off after sports practices or playdates.

10. Nut Butter Energy Balls

Featuring ingredients such as peanut butter, rolled oats and honey, no-bake nut butter energy balls are delicious and satisfying healthy snacks for kids. Plus, they couldn’t be easier to pack. Just throw a few in a small container or zipper storage bag and you’re ready to go.

11. Whole-Wheat Muffins

Muffins are easy to pack and travel well. They’re also versatile. When baking, you can add apples, blueberries or other fruits your kids love. You can also sneak in vegetables they might not otherwise eat, such as shredded carrots, or add nuts or seeds for protein.

12. Ants on a Log

An oldie but a goodie. Spread your kids’ favorite nut butter on celery sticks and add grapes, raisins, blueberries or another tasty topping for healthy helpings of protein and fiber.

13. Fresh Finger Veggies and Hummus

Many kids love to dip their food. Tapping into that affinity just might get yours to eat their veggies. Pack small containers of hummus and take along carrot sticks, bell pepper slices or broccoli florets for dunking.

14. Popcorn

This snack isn’t just for family movie night. Air pop some popcorn, go light on seasoning and pour into zipper lock bags for a healthy, kid-pleasing snack that’s full of fiber.

15. Cheese Cubes and Nuts

Healthy snacks for kids don’t get much easier to pack and go. Toss these protein-filled foods into zipper lock bags and distribute for munching on road trips, after practices or during breaks in play at the park.