SMART Snacking for Kids

Snack time is a chance to offer foods that build healthy habits and strong bodies. Kids need 2-3 small snacks each day to keep their small tummies full between meals.

Follow these SMART guidelines for healthy snacking.

S – Schedule Snacks

Have a regular time and place for snacks. This helps kids focus on eating and notice when they're hungry or full.

M – Make Food Groups Count

Think of a snack as a “mini meal.” Mix different food groups for better nutrition. Try to include 2-3 of the 5 food groups for each snack.

A – Aim for Proper Portions

Start with small portions. Your child can always have more if they're still hungry.

R – Rethink Your Drinks

If a child sips milk, juice, or sweetened drinks throughout the day, they may not be hungry for meals. Encourage your child to drink water.

T – Time Your Snacks

Space snacks throughout the day. A good rule of thumb is to wait about 2 hours between snacks and larger meals.

Quick, Single-Food Snacks

Fruit
- Fresh fruit (cut into small pieces)
- Canned fruit in water or 100% juice
- Unsweetened applesauce
Vegetables
- Cooked baby or shredded carrots*
- Snap peas
- Bell pepper strips
- Cherry tomatoes (cut into small pieces)
Grains
- Whole-grain crackers
- Rice cakes
- Toast
- Tortilla
- Cereal
Protein
- Hard-boiled eggs
- Hummus
- Peanut butter
Dairy
- Yogurt
- Cheese