As parents, we all want the best for our kids, especially as they head back to school. We focus on getting the right supplies, finding the perfect outfits, and organizing our schedules. But one thing that often slips through the cracks is the snacks we pack for them. As a family nurse practitioner and a parent myself, I get it—finding snacks that are both healthy and something your child will actually eat can feel like a never-ending challenge.

Do These Snack Challenges Sound Familiar?

“Healthy snacks aren’t kid-friendly.” It’s easy to think that healthy snacks just won’t cut it with kids—they’ll turn their noses up at fruits and veggies in favor of something sugary or processed. But the truth is, healthy snacks can be just as appealing with a little creativity.

“My child needs a treat to get through the day.” We’ve all been there – feeling like our kids need a sweet treat to keep them happy and motivated during the school day. But those sugary snacks often lead to quick energy spikes followed by crashes, making it harder for them to focus in class.

“Convenience is key.” Busy mornings and hectic schedules mean we often reach for whatever is quickest to toss into a lunchbox. Unfortunately, many grab-and-go snacks are packed with sugars, unhealthy fats, artificial ingredients, and empty calories that don’t do our kids any favors in the long run.

Here are Five Tips to Make Snack Time Easier and Healthier

1. Make Healthy Snacks Fun and Accessible

Healthy doesn’t have to mean boring. Try making snacks more fun by using cookie cutters to shape fruits and sandwiches or set up a “snack station” at home where your child can choose from a variety of healthy options. Freeze-dried snacks, like Crispy Green’s Crispy Fruit, are a great choice because they’re naturally sweet and crunchy – perfect for a kid-friendly snack.

2. Focus on Whole Foods

Whenever possible, stick with whole foods. Fresh fruits, vegetables, whole grains, and lean proteins give your child the nutrients they need to stay energized and focused throughout the day. If your child is a chip lover, try swapping them out for freeze-dried veggie chips or Crispy Green’s freeze-dried fruit snacks for a healthier, crunchy alternative.

3. Involve Your Child in Snack Prep

Kids are more likely to eat what they’ve helped make. Let them pick out fruits or veggies at the grocery store or involve them in preparing snack boxes for the week. When they have a hand in choosing and preparing their snacks, they’re more excited about eating them—and you’re teaching them valuable habits for healthy eating.

4. Balance Sweet and Savory

It’s natural for kids to crave sweets, but balancing those with savory snacks is key. Pairing a sweet fruit with a protein source, like cheese or nuts, can keep their energy steady and prevent those sugar crashes. For example, try apple slices with peanut butter or a small handful of Crispy Green’s Mango Crispy Fruit with a cheese stick for a balanced, delicious snack.

5. Educate Your Child on Healthy Choices

Empower your child by teaching them about the benefits of healthy eating. Make it a fun learning experience by explaining how different foods help them grow, learn, and play. When they understand the “why” behind their snacks, they’re more likely to make healthier choices—even when you’re not there to guide them.

Helping our kids with their homework is already hard enough. Allow me to make things easier for you by sharing some of my favorite go-to healthy snack ideas. Even my kids find these irresistible, and parents consider them snack lifelines.

These are easy to make and nutritional, and both mother and Nurse Alice approved.

• Fruit Kabobs: Skewer pieces of strawberries, grapes, and melons for a fun, colorful snack.
• Freeze-Dried Fruit: Crispy Green’s Crispy Fruit snacks are perfect for lunchboxes or after-school munchies.
• Veggie Sticks and Hummus: Carrot sticks, cucumber slices, and bell peppers with a side of hummus make for a tasty and satisfying snack.
• Whole-Grain Mini Muffins: Bake a batch with your child on the weekend and have them ready for the week.
• Yogurt Parfait: Layer Greek yogurt with granola and fresh or freeze-dried fruit for a yummy, nutritious treat.

What You Need to Remember

As the new school year kicks off, it’s important to remember that how we fuel our kids can make a big difference in their day. By packing healthy, balanced snacks that are both nutritious and appealing, we can help our children stay energized, focused, and ready to conquer the school day. With a little planning and creativity, we can set them up for success—not just in the classroom but in developing healthy habits that will last a lifetime.

Explore our Back-to-School Survival Guide for a treasure trove of expert tips, insightful advice, and practical strategies to easily navigate the new school year. From managing parental anxiety to simplifying lunchtime, our guide is your go-to resource for a successful and stress-free back-to-school season. Check back regularly for more engaging articles and valuable insights to help you and your family thrive this school year!

— Written by Nurse Alice Benjamin, MSN, APRN, ACNS-BC, FNP-C, and host of the Ask Nurse Alice Podcast, where all things health and wellness take center stage.

Alice Benjamin, better known as “Nurse Alice,” is America’s favorite nurse, a mom, author, and health advocate. She is passionate about educating and empowering people to take control of their health before they become her patients. With extensive nursing experience in cardiovascular health, critical care, and emergency medicine, she has worked in top academic centers and underserved community hospitals. Starting as a nursing assistant, she progressed to complete a vocational nursing program, an associate degree in nursing, and later graduated with honors from San Diego State University with dual majors in nursing and psychology. She also holds a Master’s Degree in Nursing Education/Clinical Nurse Specialist and a Post-Masters as a Family Nurse Practitioner. More information can be found at https://asknursealice.com/.