Healthier Snack Swaps

For energetic, on-the-move kids, snacks are just as important as meals. They provide another opportunity to pack nutrition into a child's day, and they help maintain a child's seemingly endless energy to explore their world. Whenever possible, choose whole food options like fresh veggies, fruit, nuts and seeds instead of conventional, packaged foods.

This chart gives you some options:

When you crave: Try this instead: Or even better: Best of all:

Savory
& Salty

Conventional flavored potato chips
  • fried in sunflower or corn oil
  • artificial flavors
  • MSG
365 Everyday Value® flavored potato chips
  • fried in expeller-pressed canola, sunflower or safflower oil
  • no artificial flavors
  • no MSG
365 Everyday Value® flavored baked potato chips
  • no artificial flavors
  • no MSG
  • minimal fat and salt
Homemade air-popped popcorn spritzed with Bragg Liquid Aminos and tossed with nutritional yeast
  • no oil
  • minimal sodium

Sweet Treats

Conventional gummy candy
  • artificial colors
  • artificial flavors
  • loads of added sugar
  • some brands have some real fruit
Natural brand fruit chews
  • no artificial colors
  • no artificial flavors
  • added sugar
  • some brands include real fruit
365 Everyday Value® fruit strips
  • made with real fruit, juice & fruit extracts
  • no artificial flavors
  • no artificial colors
  • no sugar added
Fresh fruit or our bulk dried fruit
  • nutritional benefits of a whole food
  • our quality standards prohibit added sulfites in dried fruit
  • choose dried fruits with no added sugar

Get Your Granola On

Conventional granola bar
  • hydrogenated fats
  • high fructose corn syrup
  • artificial preservatives
Natural brand granola bar
  • no hydrogenated fats
  • no high fructose corn syrup
  • no artificial preservatives
Fruit & nut snack bar
  • real fruit, seeds and nuts
  • no added sugar or fats
  • no artificial preservatives
Build your own trail mix
  • choose raw or dry-roasted nuts and seeds
  • our quality standards prohibit added sulfites in dried fruit
  • choose fruit with no added sugar or oil

Satisfying Sips

Conventional soda
  • artificial colors and flavors
  • high fructose corn syrup or artificial sweetener
  • phosphoric acid
365 Everyday Value® Natural Soda
  • no artificial colors
  • no artificial flavors
  • no high fructose corn syrup
100% juice soda or sparkling juice
  • no artificial colors; no artificial flavors
  • nutritional benefits of real juice
  • no added sugar
Homemade sparkling juice
  • combine 100% juice with sparkling water
  • nutritional benefits of real juice
  • no artificial anything; no added sugar

Frosty Desserts

Conventional ice cream
  • artificial flavors
  • high fructose corn syrup
  • milk from cows given growth hormones
365 Everyday Value® ice cream
  • no artificial anything
  • no high fructose corn syrup
  • milk from cows not given added hormones (rBST)
Natural brand non-fat frozen yogurt
  • no artificial anything
  • no high fructose corn syrup
  • zero or little fat
Creamy banana smoothie at home
  • frozen banana, almond butter, non-dairy milks
  • nothing artificial
  • nutritional benefits of a whole food

The name of the game with snacks is to keep them quick and easy. Pack your pantry and fridge with the following foods so kids can grab and eat them without needing any help:

  • "Finger fruits" like grapes, strawberries, cherries, raspberries and cherry tomatoes
  • Easy-to-handle fruits like apples, pears, plums and bananas
  • Baby carrots, pre-cut bell peppers and radishes, bite-sized chunks of squash, celery – with optional dips or spreads
  • String cheese, cheese cubes or pre-sliced cheese
  • Low-fat yogurt
  • Hard-boiled eggs
  • Nuts and seeds, dried fruit, and trail mix
  • Cereal and granola
  • Popcorn
  • Soy or rice crisps
  • High-fiber whole wheat crackers
  • Applesauce
  • Fruit leather

Kids get just as much instant gratification from natural snacks as from less healthy options – and parents get more peace of mind.

Avocado Snack

Catherine McCord of Weelicious fixes a simple, flavorful and filling healthy snack for kids.