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35 Healthy Snacks That Are Perfect for When You're on the Go
Power through the day with these high-protein, low-sugar snacks.
While it's common for people to want to snack on something sweet and sugary, it can be helpful to think of healthy snacks as a form of wellness insurance — or adults and kids alike. “Snacking is a great opportunity to sneak a few more nutrients into your child’s diet, especially if they tend to be a little pickier at meal time,” Rania Batayneh, MPH, the owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss, tells Woman's Day. Having healthy snacks on the go that both you and your kids can enjoy is a great way to make sure no one goes hungry throughout the day.
Not only do wholesome, healthy snacks give everyone a nutrient boost, but they can also improve or regulate moods and deal with anxiety, all while providing an often much-needed energy boost. While snacks such as apples, bananas, and carrots with hummus are always winners, packaged foods can also be easy, healthy options for kids and adults that require little to no prep time. Consider the following healthy snacks below next time you're stocking up on snacks for the house.
Kodiak Cakes Oatmeal Chocolate Chip Protein Balls
Sugar per serving: 12 grams
A snack that packs a punch of protein is always a win. And these chocolate and oatmeal protein balls make it oh so easy, and delicious.
Sugar per serving: 1 gram
All the great flavor of guac without a lot of fat or calories.
Sugar per serving: 3 grams
The sweet and savory flavors of these sweet potato chips make this the perfect snack to grab when the kids aren't sure if they are craving something salty or sweet.
Crunchies All Natural Freeze-Dried Fruits
Sugar per serving: 5 grams
Crunch on these freeze dried fruit bites. The kids will like the sweet and sour flavors of these strawberries.
Pros
Cons
Sugar per serving: 0 grams
Available in plain or white cheddar, Skinny Pop is famous for being super low calorie while still filling you up. It's a great alternative to butter-ladden microwave popcorn.
Bada Bean Bada Boom Fava Bean Snacks
Sugar per serving: 1 gram
Also available in sriracha and mesquite barbecue, these are one of the most all-natural 100-calorie packs you can find on supermarket shelves or at online retailers. They're essentially made of fava beans, oil, and spices.
Sugar per serving: 6 grams
Chewy granola bars can be chockfull of sugar and additives. But not these Junkless healthy snacks for kids. The oat bars are sweetened with a touch of brown rice syrup and molasses, and contain no artificial colors or preservatives.
Bumble Bee Snack On The Run Crackers Kit
Sugar per serving: 4 grams
"Simplicity and convenience are key when it comes to packing your kids’ lunches, and that’s why I love this healthy snack for kids," Batayneh says. "With 7 grams of protein in each kit, this snack will power your kids through a long day at school or fuel their after school music or sports practice."
Sugar per serving: 1 gram
These aren't just for toddlers. They taste like sweet potato pie, crunch like cheese puffs, and are made with a bit of real apple and sweet potato.
Sugar per serving: 1 gram
"If you're looking for ways to sneak in some veggies during snack time, you should check out these cauliflower-based snacks," Batayneh recommends. These cheese "stalks" are made with cassava, a starchy root vegetable, and cauliflower.
Sugar per serving: 0 grams
Say cheese! These crunchy cracker-like snacks are created with 100 percent cheese, spices, and salt. That's it.
Sugar per serving: 0 grams
Your little ones will come hopping back for another pack of these whole-wheat cheddar crackers. They taste similar to other cheesy crackers, but are made with no artificial flavors or synthetic colors.
Sugar per serving: 3 grams
"The Wonderful Pistachios are easy fuel—they have heart-healthy fats, plant protein, and fiber, a trio that will keep your kiddos feeling fuller, longer throughout the day," Batayneh says. She especially loves these as a healthy snack for kids because they are already shelled and the flavors make snacking more fun than plain ole' pistachios.
Sugar per serving: 0 grams
Yellow corn, sunflower oil, sea salt. Now that's an ingredient list you can understand (and actually pronounce). Plus a serving of this healthy snack for kids will keep them full for quite some time.
Pros
Cons
Sugar per serving: 8 grams
Now your kiddo can get saucy without spilling! These slurpable applesauce packs include zero added sugars and feature apple, blueberry, and carrot puree for fiber and a good dose of vitamin C.
Sugar per serving: 6 grams
"Children have higher nutrient demands than adults, respective to their caloric intake, because their bodies and brains are growing so fast, so focusing on snacks with micronutrients like zinc, calcium, iron, and B vitamins contributes to not only a healthy development, but also improved academic performance," Batayneh says. Beyond the fairly low sugar content and ample protein (13 grams), these snack packs offer vitamin E, calcium, vitamin B6, folate, zinc, and more.
Havarti and Gouda Snack Cheese
Sugar per serving: 0 grams
Individually-portioned cheese snacks pair perfectly with fruit or vegetables, Batayneh says, and also offer some bone-boosting calcium. These have 15 percent of your daily needs on just one 80-calorie “bar.”
Simple and Slightly Sweet Plantain Chips
Sugar per serving: 4 grams
Since they're sliced thin, you kids can indulge in a whopping 40 plantain chips per each serving.
Sugar per serving: 3 grams
Help your kid power through the rest of the day like a warrior with one of these 5-grams-of-fiber strong chia seed bars.
Sugar per serving: 7 grams
While these whole-wheat healthy snacks for kids aren't made with real strawberries, they do include beet juice for color and flavor.
Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness. (Or tries to, at least!) Her writing has been published in Runner’s World and Fitness Magazines, as well as on Shape.com, EatThis.com, WomensHealthMag.com, and more.
Olivia Muenter is a freelance writer and former fashion and beauty editor who writes about fashion, beauty, lifestyle, relationships, travel, home decor, and more for Woman's Day and beyond. Her work has appeared in Bustle, Refinery 29, Glamour, Byrdie, Apartment Therapy, Philadelphia Magazine, and more. When she's not reading (or talking about reading on Bad on Paper, the bookish podcast she co-hosts), you can find Olivia working on her first novel, curating the perfect playlist, or shopping online.
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