Snack time can be a challenge, especially when you have a picky toddler (and let’s be honest–almost all toddlers are at least a little picky). What appeals to toddlers most isn’t necessarily always the best snack idea. Just because your toddler would never say no to a chocolate chip cookie doesn’t mean it’s a great snack idea. Finding healthy snacks for toddlers that also taste good can be a tricky balance–but it’s one that can keep your child happy and healthy.
Of course, in some cases, that’s a little bit easier said than done. As a busy (and exhausted) parent, you may not always have the energy to negotiate with your toddler–especially about snacks. These tips can make the whole process a little bit easier, making snack time something you and your toddler look forward to every day.
Snacks to Avoid
First thing’s first. If you want a healthy snack break, there are some foods you’d be wise to avoid–at least in general. Consider minimizing the following:
Foods with lots of added sugars: This could include anything from candy bars to so-called fruit snacks (often, these are glorified candies). Check the nutrition labels of these snacks for “added sugar” (not just regular sugar) to help guide your decision making here. The more you can limit the added sugar your child eats, the better.
Drinks with lots of added sugars: There are two big culprits when it comes to drinks with added sugars: fruit juices and soda pop. Giving your toddler juice seems great in theory, mostly because apple juice sure sounds healthy. Unfortunately, many juice manufacturers pour in loads of added sugar. Parents should check the label beforehand to try to keep added sugars to a minimum. And, of course, try to avoid the soda pop altogether.
Foods that are very high in sodium: Try to avoid giving your child potato chips or high-sodium crackers as a regular snack.
Foods that are hard to chew or present a choking hazard: Avoid foods such as whole grapes, raisins, or hot dogs, as these can present a choking hazard for your toddler. In general, you want to avoid foods that cannot be easily chewed or cut into small pieces.
Now, this isn’t to say that your toddler cannot enjoy a chocolate chip cookie or bag of potato chips once in a while. These foods are little nuggets of joy and your toddler should be able to experience them! But you might want to avoid those high sugar, high sodium food items as an everyday snack.
How to Create Healthy Snacks for Toddlers
The question then becomes, how can you make snack time for your toddler a bit more nutritious and delicious at the same time. After all, kids are picky eaters. But there are ways you can create healthy snacks for toddlers that they truly enjoy. Consider the following:
Make fruit widely available: If your child wants some apples, that’s fantastic! Strawberries? Those are good too. Essentially, if your child likes a certain fruit or vegetable, do everything you can to encourage that.
Slice those fruits and veggies thinly: You want to make the fruit nice and bite sized and easy to chew.
Encourage trying new foods: As a parent, it’s really easy to get into a groove. It’s easy to think: my toddler likes strawberries, so that’s what we’re doing everyday now. But it’s also important to continue providing your toddler with new opportunities to taste foods or revisit some foods that they might think they don’t like. Toddlers are fickle when it comes to some of the foods they like or dislike.
Model eating healthy snacks: Your toddler is going to suspect something’s amiss if they get sliced apples while you get a chocolate-chip cookie. When it comes to encouraging toddlers to eat healthy snacks, one of the best things we can do is be a good role model. If you’re eating sliced apples, your toddler is more likely to want sliced apples, too.
Give your toddler child-sized portions: In general, portion sizes for a toddler should be about a quarter of a portion size for an adult. So don’t expect your kiddo to eat an entire banana–break off a quarter of it and save the rest for later (or have a snack yourself). Sometimes healthy snacks for toddlers means healthy snacks for grownups, too!
Include proteins: Lean meats and slices of cheese can help compliment your snack options. And the proteins can help keep your toddler a little bit more full for longer.
As a parent, you have no shortage of options when it comes to choosing snacks for your toddler. It’s important to think through the nutritional value of your food: does it have vitamins and minerals? Is there too much added sugar? What did I give my toddler yesterday, and can I switch it up today? You can always ask these questions to your pediatrician during your child’s routine checkups.
Some Nutrition is Better Than No Nutrition
Because toddlers are famously picky, it’s important to remember that something is better than nothing. If your child doesn’t like bananas, then there’s no benefit in trying to force your child to eat a banana every day. Your child gets no nutritional value out of a snack they won’t eat!
Instead, try to offer your toddler multiple options. (Toddlers love to feel like they’re the boss!) That way, they can pick the food that they’re in the mood for–and they’re more likely to eat it.
Sometimes it’s not easy to determine what’s a healthy snack and what isn’t. So if you have any questions about what your toddler should be eating, contact the pediatrics team at Children’s Healthcare Associates to help keep your child healthy and happy!