As the upcoming school year is approaching, it is important to have plenty of healthy snack options available. A significant portion of kids daily calories come from snacks, so it is important to make sure nutrient rich foods are always available. For healthy growth and development, make fruits, vegetables, whole grains, and low-fat/fat-free dairy products the primary choices.

Do not forget, in addition to nourishing bodies, snacks provide an opportunity to practice healthy eating habits. Here are some simple 100 calorie or less ideas below. 

Fruits

• 1 small banana
• 1 medium apple
• ¼ cup raisins
• 1 cup whole strawberries
• ½ cup canned fruit cocktail in juice (not syrup)
• ½ cup orange juice

Vegetables

• 1 cup cherry or grape tomatoes
• 2 cups raw mixed veggies with 2 tablespoons fat-free dressing
• 12 baby carrots
• 18 small celery sticks
• 1 cup raw cauliflower
• 1 cup low-sodium vegetable juice

Breads, Cereals, Rice, and Pasta

• ½ cup oat circles cereal
• 2 graham cracker squares
• 3 cups air-popped popcorn
• ½ whole-wheat English muffin with jelly
• 4 whole-wheat crackers, unsalted
• 2 brown rice and multigrain rice cakes

Fat-free or Low-fat Milk, Cheese, and Yogurt

• 6 ounces cup fat-free plain yogurt
• ½ cup low-fat cottage cheese 1 cup fat-free milk
• ½ cup fat-free pudding
• ½ cup fat-free frozen yogurt
• 1-ounce low-fat cheddar cheese

Other Snacks

• 1 large hardboiled egg
• 8 baked tortilla chips with salsa
• 10 almonds

Shakera Williams, DrHSc, MPH, Assistant Extension Agent, Nutrition and Community Health, (Flavors of Health, SNAP-Ed, CDC-HOP) Webster Parish Chair Webster and Claiborne parishes

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