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Family Snacking on the Go


I have 3 school age children with busy schedules and hungry bellies. I struggle with finding healthy snacks for them to keep them full in between meals and when we are on the go.  Any suggestions?

Planning ahead and having go to snack options is a definite must when you have a busy schedule and kids to keep satiated and energized! Here are some tips for choosing healthy snacks for your whole  family with ideas for quick, yummy and healthy snacks.

Keys to building healthy snacks

Include all the 3 main food groups to make a complete wholesome snack or meal.   For example, avoid giving carbohydrate alone (crackers, cookies, cereal, pasta etc). All 3 food groups are needed to meet your child’s energy demands whether for school or play. Balanced snacks will keep them full longer and help them get the nutrition they need.

Carbohydrates - grains, potatoes, corn, fruit.
Healthy fats  - oils, avocado, nuts, seeds, full fat dairy
Protein - animal protein, fish, beans, nuts, seeds, dairy.

Snack Ideas

  • Hummus dip with veggies or spread on rice cakes or crackers.
  • Nut butters (almond, sunflower, sesame AKA Tahini).  Spread on celery, rice cakes, crackers or bread.  Add a little honey to add sweetness.
  • Avocado slices/Guacamole on rice cakes or crackers or with veggies.
  • Trail mix with nuts and seeds such as walnuts, almonds, cashews, sunflower and pumpkin seeds. May combine with dried fruits such as raisins or cranberries.
  • Combine fruit with nuts/seeds, cheese or yogurt.
    • Apple with slice of cheese or nut-butter such as almond or sunflower butter.
    • Banana with nut butter
    • Yogurt with chia seeds, berries and granola.
  • Black bean chips with avocado/guacamole, salsa and refried beans.
  • Popcorn with coconut oil drizzled on top and sea salt to taste. (To liquefy coconut oil place in a warm bowl of water)
  • Healthy Crackers options – crackers with seeds or made with beans provide more protein and fat.
    • Mary’s Gone Crackers  - brown rice, quinoa, flax seeds, sesame seeds
    • Lentil Crackers (Example: Mediterranean Snacks brand)
    • Quinoa or Buckwheat Crispbread (Le Pain des Fleurs brand)
  • Protein Smoothies - click here for recipe
  • Energy Bites (also available ready-made at Good Harvest Market) – click here for recipe.

Dr. Joanne Aponte is a Board Certified Naturopathic Doctor & Holistic Wellness Expert. She is available in the store every Tuesday & Thursday from 12-7 to help answer your questions regarding natural wellness.

Disclaimer: The information contained in the GHM Wellness Blog is intended for educational purposes only. The information is not intended to be used for medical advice, diagnosis, or treatment of any medical condition. Always consult with your personal physician or other qualified health care provider before making any changes to your health care routine.


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