Abstract geometric shapes forming a stylized heart symbol

Children snack more today than they did 25 years ago. Many kids now eat three snacks a day, which make up almost one third of daily calories. Children also eat more sweet and salty snacks like chips and candy. Too many kids get most of their snack calories from desserts and sweet drinks.

When you mix poor nutrition at snack time with the fact that preschoolers have small stomachs, you can see how easy it is for them to fall short on nutrition.

For some kids, bad snacking habits also mean they are getting more food than their bodies need.

This doesn’t mean you should stop offering snacks to little ones, you just need to do it the S-M-A-R-T way.

Children eating fruit at a table together

S

SIT DOWN AND FOCUS

Have a regular time and place for snacks. This allows children to focus on food and tune in to their feelings of hunger and fullness.

Child enjoying a bowl of fresh fruit

M

MAKE FOOD GROUPS THE STAR

Use the food groups to make snacks into mini-meals for your child. The goal is for snacks to contain 2-3 of the 5 food groups.
Celery with peanut butter and raisins on plate
Snack Ideas Dairy Fruits Vegetables Proteins Grains
Few pieces of celery topped with peanut butter and raisins Raisins Celery Peanut butter
English muffin topped with marinara sauce and shredded cheese, toasted Shredded cheese Marinara sauce English muffin
Toast topped with peanut butter and sliced bananas Sliced banana Peanut butter Toast
Yogurt with berries and nuts Low fat yogurt Berries Nuts
Half a sandwich with apple slices Cheese Apple Turkey Bread
Cheese, whole grain crackers and raw carrots with ranch dip Cheese Carrots Crackers

A

AIM FOR PROPER PORTIONS

Offer snacks in preschool-sized portions and if your child is still hungry, they can have more.
Child eating orange slices at a table

Typical Starter Portions To Offer Your Preschooler

½ cup milk

White cup filled with milk, overhead view

½ cup yogurt

Bowl of yogurt with yellow spoon on white background

1 ounce cheese

Shredded cheddar cheese on white background
✓

Dairy

½ cup milk or ½ cup yogurt or 1 ounce cheese (1 slice or 1 string cheese)

¼ dried

Dried fruit and banana chips on white background

½ chopped

Chopped blueberries scattered on white background

1 small

Bright orange tangerine on white background
✓

Fruits

¼ dried or ½ cup chopped or 1 small

¼ cooked

Chopped carrots scattered on a white background

several pieces raw

Sliced green bell peppers on white background
✓

Vegetables

¼ cooked or several pieces raw
Protein food options with meat, egg, nuts, beans, peanut butter

1 ounce of meat

Diced cooked chicken on a plain white background

several pieces raw

Scrambled eggs on white background, cooked and fluffy

¼ cup beans

Brown coffee beans scattered on white background

½ ounce nuts

Pile of salted cashews on white background

1 Tbsp nut/peanut butter

Spoon holding a swirl of peanut butter
✓

Protein

1 ounce of meat,
1 egg,
¼ cup beans,
½ ounce nuts,
1 Tbsp nut/peanut butter

Whole grains options for balanced breakfast choices illustrated

1 slice bread or 1 small tortilla

Two stacked slices of toasted whole wheat bread

½ English muffin

Toasted crumpet with melting butter on top

1 cup ready-to-eat cereal

Scattered cereal pieces on white background

½ cup cooked cereal

Bowl of oatmeal with a spoon

½ cup rice or pasta

Cooked brown rice on white background

5 whole grain crackers

Four round crackers arranged in a neat row
✓

Grains

1 slice bread or 1 small tortilla,
½ English muffin,
1 cup ready-to-eat cereal,
½ cup cooked cereal,
½ rice or pasta,
5 whole grain crackers

R

RETHINK YOUR DRINKS

If children are allowed to sip unlimited amounts of milk, juice or sweetened drinks throughout the day, their nutrition suffers.

Tips for sipping smart:

  • ✓ Help your child choose water between meals by keeping a cup or bottle of water close by.
  • ✓ Instead of sweet drinks like soda or sweet tea, offer your child only water, lowfat or nonfat milk and 100% juice.
  • ✓ Serve milk or 100% juice only with meals or snacks, not by itself.
  • ✓ Limit juice to 4-6 ounces daily and keep milk to 2 cups (16 oz.) daily.
Child sitting outdoors, drinking from pink bottle

T

TRY TO FILL NUTRITION GAPS

Snacks are the perfect way to fill nutrient gaps in a child’s diet. For example, if a child doesn’t eat many fruits and vegetables, you could offer him or her a fruit smoothie made with yogurt, banana, strawberries and 100% juice or water. Or if they are low on protein foods, offer half a turkey sandwich or a hard boiled egg with fruit.
Child drinking green smoothie through a straw