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Quick Reliable Snacks for Kids in a Hurry

Kenna works with doctors and natural healthcare professionals. Her experience as a fitness instructor helps her write about health tips.


What's Wrong With Snacking?

Hungry people lose their energy and become moody. They need something to sustain them until their next meal. Having a snack solves that problem. Nothing is wrong with snacking—as long as the snacks are healthy and eaten at the right time of day. Eating sugary snacks may make a person vulneratble to a number of health issues including obesity, diabetes, high blood pressure, and heart disease.

Fuel for Sports or Exercise

Having healthy snacks, like fruit or low-sugar protein bars, around a sports event is a smart idea. Anyone involved in competitive sports knows the value of snacking on healthy food.

If the players are not heading home for a fulfilling lunch or a hearty dinner right after the game, a sweet apple or a bag of nuts will keep their energy up until they finally get home. Still, some players need an extra push of fuel in the middle of a game, swim meet, or track and field event.

Healthy snacks keep kids happy

Healthy snacks keep kids happy

Prevent Meltdowns

Snacking is a habit for kids on the go or not on the go. Every parent knows what happens to their kids if they skip something to eat: a meltdown or one grumpy kid.
The difficulty is that kids are not aware of how much they eat, even when they sit down for lunch or dinner.

They don’t think about compensating a snack for a meal or how many calories they consumed when they drank a juice box or a can of sugary soda. They often eat more calories than their daily requirement, and the snacks are not healthy compared to eating an apple, orange, or low-sugar power bar.

Prevent Low Blood Sugar

Being around a child or an adult who is hungry is not pleasant. They are grumpy and unnerving. The grumpy person draws the energy from the other people around them, too, so it causes an unpleasant experience for everyone.

Knowing what kind of snack to have and when to have it is crucial. Some people suffer from health problems such as low blood sugar or low iron levels. A nibble of food prevents them from becoming grumpy, and if it is severe enough, they might even experience light-headiness or nausea.

Snacking and watching TV

Snacking and watching TV

Yale Reports on Snacking Habits

The Yale School of Medicine reports:

  • High-calorie snacking is a significant cause of childhood obesity
  • Children are getting 27% of their daily calories from snacks
  • Most snack calories are not healthy choices, but sugary desserts, drinks, and salty chips.

Some adults set a poor example because they also snack without forethought and eat in boredom while watching television.

Top Snacking Habits to Avoid

  • Mindless self-indulgence: Eating a bag of chips or candy while watching a movie is dangerous. You munch away without noticing the bag of junk food dwindling to nothing. Be aware and use a small serving bowl. Put away the rest for another day.
  • Eating your feelings: Bad days happen. You’ve all experienced it, but eating ice cream or cookies all the time leads to obesity and more health problems.
  • Snacking at night: Nighttime is the worse time to eat, so respect the cut-off time. Not only is it not necessary, but it also interferes with sleep. Your body needs rest while it is sleeping, not digesting your food all night.
  • Snacking all day long: Snacks are small and healthy, not eating all day long. Eat an apple, an orange or a banana, rice cake with almond or peanut butter but small portions.
  • Skipping meals: Eating a snack to replace a meal is not healthy. Your body needs a routine, so eat when it is breakfast, lunch, and dinner. Munching on snacks tends to be less healthy than meals. Meals are better for you. You can skip snacks, but not meals. Please don’t make it a habit of eating snacks as your meal because it will not curb your hunger.

Eating Between Meals

Most people know if they need a snack during the day for their wellbeing and mood. The best time to nibble in between meals is 10:30 a.m. or 3:30 p.m. These times won’t interfere with your meals but keeps your energy level up. Don’t snack for the sake of eating. Munch on a snack if you are hungry.

Be smart and plan snacks around unexpected or expected shifts in your schedule. If you have a meeting at 11:30 and know it will run through lunch, eat an apple with almond butter as a snack. That way, your energy levels will sustain you, and you avoid the embarrassment of your stomach growling.

Regular exercise means snacks are a good idea. Eating before your workout ensures you have enough energy throughout your workout. A healthy snack like an orange or an apple after your exercise is just as important. Make sure it’s a nibble, not a meal. At lunch or dinner, you can replace the nutrients your body requires to function well.


Healthy Snack Ideas

At snacktime and when you are at home or the office, you can concentrate on eating protein and fiber-rich foods like unsweetened yogurt, almonds, pears, blueberries, raspberries, or apples. All of these foods are rich in nutrients with vitamins and minerals.

When you are away from home, bring your snacks with you such as:

  • Small bag of raw nuts: contains protein
  • Small piece of cheese or low-fat yogurt is just the right amount
  • Hummus with carrot sticks or celery: good for the heart
  • Easy-to eat-fruit like berries, apples, oranges, and bananas are ideal
  • Wholesome crackers, pretzels, or trail mix are fun and tasty

Nibbling at Home

Snacktime at home is a fun option because you have the freedom of many choices. Don't go hog wild, though; keep the portions small. Some good choices are:

  • Kale, pineapple, berry smoothies with coconut milk or water
  • Cream cheese on a piece of toast with fresh berries
  • Banana with nut butter
  • Leftovers

Get Creative!

Creating yummy snacks requires bright ideas. I whip up hummus and fresh-cut vegetables as a snack during the day. We get busy and in a rush, so hummus and veggies take the edge off the day as a perfect fast snack. Hummus is a recipe that is easy to make. It consists of chickpeas, tahini, oil, and lemon. Whipping these ingredients together makes an excellent source of energy. The veggies I use are carrots, celery, cucumber slices, and beets.

You don't have time to make hummus. Reach for a banana and head out the door. Bananas are fantastic as a "pick me up fruit" because they are a great energy source. They contain carbohydrates, potassium, and vitamin B6. All are energy boosters for the body and keep you going and avoiding the afternoon slumps.

High Energy Ball Recipe

High energy balls are perfect for anyone who gets tired of nuts, dried fruit, or fresh fruit as snacks during the day. The balls are easy to make. You combine equal amounts of toasted sunflower or pumpkin seeds, toasted chopped walnuts or pecans, chopped apricots or mangoes, and raisins. Using a medium-size bowl, combine the ingredients with a wooden spoon.

Then, add enough almond butter to make the ingredients stick together. The ratio should be 2 cups of nuts and dried fruit to 1 1/2 cups of almond butter.

Then, add honey and sea salt to taste with a zest of one orange.

Mix the ingredients, roll 1-inch balls, and roll them in shredded coconut. Store the high energy balls in an airtight container in the refrigerator.

I substitute ingredients based on what I have in my kitchen. I add herbs and flaxseed or chia seeds.

Snack Love Notes

It’s most satisfying to consider snacks a special treat and something fun to pick you up in the middle of the day. Preparing your refreshments with foresight makes the whole process more practical and not spontaneous or mindless. The idea is to get creative and appreciate taking care of yourself.

© 2019 Kenna McHugh


Kenna McHugh (author) from Northern California on September 23, 2020:


Thank you for the positive feedback. I enjoy grazing, too. Thanks for mentioning the Edition article. Yes. I know the comment feature is not working. Hopefully, this is just a temporary hiccup.

Dale Anderson from The High Seas on September 23, 2020:

Snack foods are something that my wife and I talk about a lot. We prefer to graze through the day rather than eat big meals. Nice job here. By the way, I wanted to comment on another hub article of yours about Edison but I cannot comment on it due to some change made by Hubpages recently. Shame. It has stopped me even looking at hubs on their other sites.

Mitara N from South Africa on March 20, 2020:

Correct, with my kids their favourite today is not the same tomorrow,

This article really helps

Thank you Kenna

Kenna McHugh (author) from Northern California on March 19, 2020:

Mitara, I found these recipes very helpful for kids in general.

Mitara N from South Africa on March 19, 2020:

Very useful article, and creative.

Thanks for sharing

Kenna McHugh (author) from Northern California on December 07, 2019:

Wes, I am a snacker. So, I get creative. Thanks for visiting.

Wes on December 06, 2019:

I eat healthy snacks throughout the day. This article offers some ingenious ideas to snacking.

Kenna McHugh (author) from Northern California on September 01, 2019:

Besarien and RTalloni,

Putting together healthy snacks for kids is a challenge but fun. My kids sure do like these combinations.

RTalloni on August 31, 2019:

Super post on providing easy, healthy snacks for kids. Home made health is truly a snack love note.

Besarien from South Florida on July 10, 2019:

You put together some great kid-friendly snack recipes. It is never too soon to instill healthy eating habits. Wonderful hub!

Kenna McHugh (author) from Northern California on March 03, 2019:

Exactly, Miebakagh. I keep my snacks simple and easy.

Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on March 03, 2019:

I do do not miss a snack. I go for a carrot and orange, or it is 5 servings.

Kenna McHugh (author) from Northern California on March 03, 2019:

You are welcome, Dora. Snacking healthy is the way to do it. I work long hours, and it helps.

Dora Weithers from The Caribbean on March 03, 2019:

Thanks for the healthy snack ideas. Snacking does help individuals to maintain a good mood.

Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on March 02, 2019:

Hey, Kenna, I agreed with you. I do always go for the healthy ones. Thanks for sharing. And, Happy Sunday!

Kenna McHugh (author) from Northern California on March 02, 2019:


Thank you for the comment. Snacks do wonders for someone who wants to keep their energy level up throughout the day. Snacking on healthy food is the mitigating factor.

Kenna McHugh (author) from Northern California on March 02, 2019:

Miebakgh, Snacks are important as long as they are healthy.

Liz Westwood from UK on March 02, 2019:

This is a very useful article. Snacking can have a bad press, but you make a good case for healthy alternatives.

Kenna McHugh (author) from Northern California on March 01, 2019:

UCB, Thank you for visiting my newest article.

Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on March 01, 2019:

Hello, Kenna, I enjoyed the story. It is very moving. Good also for all keep fit enthusiasts. Thanks for sharing.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on February 28, 2019:

Exhaustive and useful one. Thanks.

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