The myth of perfect parenting gets debunked pretty quickly when caring for another human’s needs alongside our own. And one of the first needs a parent learns to meet is hunger. While eating well might not be something you have all figured out before having kids, it’s quite possible to discover what works for you and your family as you grow together. When given the opportunity to learn from what you see in a child or friend, you might unlock a piece of your story too. With our valued community in mind, we tapped some of our tribe who happen to be mothers and asked them what snacks they feel good about giving their kids, and by the looks of these ideas, you’ll want to eat them too.
W.E.L.L Insider parents share: What’s a snack or small meal you feel good about feeding your kids?
Heather Stevenson, Founder of Thirst Juice Co
“My son is seven months old, which means the most important part of his diet is still breastmilk (formula would be fine too!), and for solid foods, he eats simple pureed foods – mostly fruits and vegetables. One of his favorite combinations is mashed banana with peanut butter. We use natural peanut butter that only contains peanuts as an ingredient (Teddy’s Unsalted). I love that he’s getting all the nutrients in these simple foods and that he’s learning to appreciate a combination that’s a great snack for older kids and grownups too! Another benefit of this snack is that for young children without peanut allergies, pediatricians, or at least the practice we see, recommend regular exposure to peanuts to help prevent future allergies.”
Vanessa Gobes, Co-founder of Chrysalis
“My three kids are super picky eaters, and no one likes the same things. Mealtimes here are a continuous string of complaints, threats, negotiations, and tears. Our best meals are playful, build-your-own situations. I’ll toss a ton of fruits and veggies on the table, and each kid gets a plain white plate to decorate. First I tell them to make a rainbow out of the food. If they eat it all, I give the next challenge, to make a bunny or a happy face maybe. If build-your-own dinner excites you, baked potato bar is always a winner. Same for taco night–rice, beans, guac, salsa, sour cream–yum! Creativity and control are key for kiddos.
I’ve also made a discovery. Instead of an after-school snack, I serve early supper. They’re all hungry after walking home, and this is a good way to avoid sugary or processed snacks. The kids joke that they eat like hobbits. Supper now and dinner later. When they take a healthy meal in the late afternoon, I don’t panic if they only eat a bite or two at dinner.”
Dr. Janis Covey, Founder of Kosmatology
“With two girls ages 8 & 9, we are always on the run from Brownies to gymnastics and everything in between. Eating healthy on the run can be hard, but with a little prepping you can do it. Some of my girl’s favorite healthy snacks are apples with almond butter and frozen grapes (they really do taste like candy!)
Another of my girl’s favorites are these homemade banana muffins.”
- 2 tablespoons ground flax meal
- 3 medium over-ripe bananas, mashed (about 1 cup mashed)
- 1/2 cup melted coconut oil
- 1/2 cup real maple syrup
- 1/3 cup almond milk
- 1 tablespoon vanilla extract
- 2 cups white whole wheat flour
- 2 teaspoons baking powder
- 1/4 teaspoon kosher salt
- Preheat the oven to 350 degrees. Line 18 muffin tins with paper liners or grease muffin pan.
- In a small bowl, combine the ground flaxseeds with 1/3 cup water. Let sit 3-5 minutes or until thickened.
- In a large mixing bowl, stir together the mashed bananas, coconut oil, maple syrup, almond milk, and vanilla, mix until combined. Add the flaxseed, stirring to combine. Add the flour, baking powder, and salt, mix until combined.
- Divide the batter evenly among the prepared muffins tins. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.
Allison Evans, Co-founder of Branch Basics
Allison says, “My go-to fast food for my daughter right now is a can of sardines and defrosted frozen veggies (peas or green beans). If this sounds like the last thing that would be appealing to your kids, here are some of my other favorite snacks—steaming organic baby carrots and drizzling them with tahini or organic blueberries with almond butter. I also love Applegate organic turkey hot dogs, cut into strips with a side of sauerkraut or frozen veggies. It’s super quick to throw a cut hot dog or organic berries into a BPA free bag on the go!”
Kelly Love, Co-Founder of Branch Basics
Kelly says “I have a 17-month-old and organic fruit is usually my go-to for snacks. Blueberries, raspberries, strawberries, apples, and bananas are the easiest when we’re out and about. Most of the time I pack fresh fruit, but I do keep bags of freeze-dried fruit on hand too. When we’re not running around, I add some nut butter to the fruit to help balance the sugar with fat and protein. My daughter also loves the beef Epic bar, and those are super convenient. We usually split it, but I imagine it won’t be long before she wants her own! Plain organic yogurt is another easy snack! We keep it plain with no sugar, or you can find one sweetened with honey instead of sugar. Blend yogurt, almond butter, and strawberries for a delicious quick smoothie option. Manna bread with almond butter or coconut oil is another great snack for kids!”
Agatha Achindu, Founder of Yummy Spoonfuls Organic Baby & Tots Food
“Snack time is an extension of mealtime especially when our children are younger. Food is what provides the raw material to create all that energy they need at a cellular level. At our home snacks are typically wholesome fruits, vegetables, raw nuts, etc. I made it a point to help my children understand the difference between a snack and a treat from a very early age. They won’t ask for a cookie for a snack because sweets are for treats. Every snack is a teaching moment. Never miss an opportunity to nourish and educate.
Here’s one of our all-time favorite snacks bursting with nutrients. It tastes like an explosion of tropical delight in your mouth. I love that it’s a snack easily made into a meal and something to customize for each and everyone in the house from baby on up. The good thing about smoothie bowl is that the sky’s the limit for toppings. From nuts to fruits and seeds, whatever healthy delicious, wholesome options you have at home will work great.”
Green Kale Banana Smoothie Bowl
- 1 cup fresh pineapple
- 1 banana (frozen)
- 2 cups kale (stems remove)
- ½ ripe avocado peeled and pitted
- Toppings: strawberries, banana, blueberries, pineapple and hemp seeds
Add all ingredients in a blender, blend until nice and creamy, works best with a power blender.
Looking for more healthy snacks and meal ideas for you or your family? Check out our full food coverage.