Snack: It's Not a Bad Word -

Snack: It's Not a Bad Word

General Nutrition Card 3


MN WIC Program

  1. Eat More Fruits and Vegetables
  2. Calcium
  3. Snack: It's Not a Bad Word
  4. Moms and Kids Need Iron
  5. Alcohol, Tobacco and Other Drugs
  6. Be Food Safe
  7. Vitamin D

Snacks are “mini” meals. A snack is a small meal between larger meals. Most young children and pregnant women need healthy snacks to help meet their daily food needs. Make sure that you don’t serve anything at snack time that you wouldn’t serve at a meal.

It's best to plan snacks at:

  • Mid-morning
  • Afternoon
  • Bedtime

Serve snacks so they are eaten 2 hours before the next meal. Try to offer foods only at meals and snack times.

Limit snack foods that are high in fat, sugar and salt, like potato chips, candy and pop. These foods will make you feel full and less hungry for other more important foods.

Reward children with praise, crayons, pencils or bubbles instead of food.


Snack ideas:

  • Crackers with cheese or peanut butter
  • Graham crackers and milk
  • Fresh fruit (served bite-sized for children)
  • Yogurt
  • Mini-muffins
  • Animal crackers
  • Cereal
  • Milk
  • Milkshake made with fruit and milk
  • Cheese or cottage cheese
  • Hard cooked eggs
  • Bread or toast
  • Bagel
  • Muffin
  • Raw vegetables*
  • Popcorn*
  • Raisins*
  • Ready-to-eat cereals mixed with raisins or other dried fruits (trail mix)*

*May cause choking in children 3 years old and younger.


Dipping snacks
Everyone loves to dip! Try the following:

  • Dip strawberries, banana slices or apple slices in low-fat yogurt
  • Dip graham crackers in unsweetened applesauce
  • Dip baby carrots, green pepper slices, cucumber slices or cauliflower pieces in low-fat ranch dressing
  • Dip animal crackers in low-fat pudding
  • Dip crackers or vegetables in bean dip

Banana Wraps
1 whole grain tortilla
1 banana
Peanut butter

 • Spread peanut butter on one side of tortilla
 • Peel banana and roll up tightly in tortilla
 • Slice into pinwheels or serve whole