What’s the best healthy snack for children?

Snack time isn’t just a “bonus”: it’s a full meal in a child’s day.

It helps meet late-day energy needs, especially for active, growing children or after school⁵. But everything depends on what’s on the plate. A balanced snack should:

• avoid excess fast sugars (cookies, pastries, sodas)
• provide useful nutrients (fiber, calcium, protein, healthy fats)
• and keep energy levels steady until dinner

A study by INRAE also shows that reducing the snack’s energy load, in other words, cutting unnecessary calorie density, helps prevent childhood overweight, without compromising satiety or enjoyment⁶.

1. Ultra-processed foods: chocolate bars, packaged cookies, and industrial fruit juices are often high in added sugars and saturated fats. Regular consumption of these products is associated with a higher risk of childhood obesity and metabolic disorders¹.
2. Overly sweet, low-fiber snacks: they cause blood sugar spikes followed by an energy crash, which leads to more snacking later on⁷.
3. Portions that are too large: a snack should account for about 10–15% of daily energy intake, or roughly 150 to 250 kcal depending on the child’s age⁷.

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A good snack is built around three food groups:

1. A source of protein or calcium
   
   Dairy products (plain yogurt, fromage blanc, milk) or calcium-fortified plant-based alternatives help support bone and muscle development⁷. Studies show that children who consume protein-rich snacks have better blood sugar regulation and fewer cravings later in the day².
   
2. A source of complex carbohydrates
   
   Whole-grain bread, plain rice cakes, or oats release energy more slowly, without sharp blood sugar spikes⁵. Low-glycemic snacks are associated with better concentration and longer-lasting satiety³.
   
3. A portion of fruit
   
   Fresh fruit, unsweetened fruit purée, or dried fruit (in small amounts) provides essential fiber, vitamins, and antioxidants for growth⁵. Whole fruit is preferable to fruit juice, as its fiber helps limit blood sugar rises⁶.

Here are a few ideas backed by dietitians and official guidelines⁷:

• Whole-grain bread + cream cheese + seasonal fruit
• Banana + a handful of almonds + plain yogurt
• Oats + milk + red berries
• Unsweetened applesauce + a small piece of bread + a square of dark chocolate (70%)
• Vegetable sticks + hummus + fruit

The goal isn’t to remove pleasure, but to anchor it in quality rather than sugar. And let’s not forget: involving children in snack preparation, by letting them choose between several healthy options, helps build better, long-lasting eating habits⁴.

Snack time is also a learning moment, learning to recognize real hunger, to explore taste, and to embrace variety. Children who are exposed early to a diverse diet are more likely to develop lasting preferences for healthy foods⁸. Encouraging curiosity (“Try this new fruit!”, “Let’s make your own smoothie!”) is far more effective than restriction or pressure.

A healthy snack is also a moment of connection and growing autonomy for the child. The best healthy snack for kids is one that combines pleasure, balance, and simplicity: a protein base, a fruit, a quality starch, and sometimes a naturally sweet touch for enjoyment. Over time, these habits turn into balance-driven reflexes, essential for health today and in the years to come.

References

1. National Library of Medicine
2. National Library of Medicine
3. National Library of Medicine
4. Little Harvard
5. Manger Bouger
6. INRAE
7. Ameli.fr
8. Santé Publique France