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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!

Kid Friendly Healthy Snacks

Have you ever sat and watched a child play? Oh, what we would do to have their energy! These young children are constantly on the move, and therefore, they burn a lot of calories. Kids need snacks to give them the energy they need. Plus, their bodies are still growing and need proper nutrition. But what are some easy, healthy snacks that a parent can offer?

Nutritious store-bought packaged snacks: fruit cups, light string cheese, low-fat yogurt or Greek yogurt, sugar-free pudding cups, low sugar cereals, packaged veggie snacks, hummus, high fiber crackers, high fiber granola bars, 94% fat-free popcorn, nuts and freeze dried fruit.

Store-bought packaged snacks with less nutrition but okay in moderation: graham crackers, pretzels, granola/cereal bars, baked potato chips, rice cakes and snacks, low-fat or fat-free ice cream and ice cream sandwiches, fruit bars and sugar-free popsicles.

Easy put-it-together snacks:

  • Graham Cracker Sandwiches: Put 2 Tablespoons of lite whipped topping between 2 low-chocolate or honey graham crackers and freeze for at least 24 hours. (This tastes just like an ice cream sandwich but with half the fat!)
  • Yogurt popsicles: Mix ½ teaspoon of sugar-free drink mix (such as Crystal Light®) with 6 oz plain Greek yogurt. Eat it just as is, or pour into an ice cube tray, stick a popsicle stick in them and freeze. These are amazing....
  • Frozen banana treats: Mix 2 Tablespoons peanut butter with ½ cup evaporated skim milk. Roll 2 bananas in the peanut butter mixture. Then roll in chopped nuts or a crunchy bran cereal and freeze.

Have you ever tried hummus? Hummus is a popular Middle Eastern bean dip that is packed with protein and fiber. The olive oil is a good source of healthy fats. If you and the family don't mind a little garlic, you'll love this recipe for an easy healthy snack!

Hummus (Printable PDF)

(8- 2 Tablespoon servings)

1 (15 oz) can chickpeas, drained and rinsed

3 Tbsp lemon juice

3 Tbsp olive oil

2 cloves garlic, crushed

1 tsp ground cumin

¼ to ½ tsp cayenne pepper

1 tsp dried parsley

½ tsp salt


1. Place all ingredients in a blender or food processor.

2. Process until the texture is smooth.

3. Serve with pita bread, fresh vegetables or crackers. Refrigerate leftovers.


Nutritional information per 2 Tablespoon serving: 90 Calories, 6 grams fat, 0 milligrams cholesterol, 270 milligrams sodium, 8 grams carbohydrate, 2 grams dietary fiber, 2 grams protein

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very informative :) keep posting Fitness Articles like this !
by David Franklin on Tuesday 7/24/2012