Healthy snacks for picky eaters can be a real challenge, right? Remember the days when your little one in the High Country would eat absolutely any type of baby food you would hold near its mouth? Green beans, peas, apples, pears, bananas, even prunes, they would gobble it up! As kids get older and understand their taste buds, they can be more hesitant to venture out and try new foods.

While we recommend encouraging at least a tiny taste of new foods whenever possible, it is good to have a few tried-and-true healthy snacks for picky eaters on hand. Check out our list of recommendations of healthy snacks for picky eaters, and make sure to think about the other snacks you know your kids eat all of the time.

Healthy Snack #1: Mandarin Oranges

This small citrus fruit is easy to peel and does not contain pesky seeds. Kids of all ages love them, but you will need to cut them into smaller pieces for toddlers. Mandarin oranges are quick to grab on the go and have plenty of Vitamin A, B, and C. Vitamin C can prevent infections and strengthen your immune system, so it is a perfect treat for any time of year.

The sweetness of these oranges can make an excellent substitute for candy and other sugary snacks, and the thin peel lets your kids prepare their snacks, fostering a greater sense of independence. With a small bag to collect the peelings and wipes to clean any sticky residue from hands and faces, mandarin oranges are a great on-the-go snack.

Healthy Snack #2: Peanut Butter

Kids need a good amount of protein every day. Not only does protein build muscle when combined with exercise, but it also helps retain muscle mass. The Institute of Medicine declares that protein is the major structural component of all cells in the body. Protein is the building block of life. Besides building and repairing muscles, it provides energy for kids and allows cells and organs to function correctly.

Peanut butter is the perfect sweet snack for children with no nut allergies. With ample protein, good fats, calories, your kids won’t need a lot of peanut butter to feel satisfied at snack time. If you don’t have a jar of peanut butter handy, grab a handful of peanuts instead, and it will be just as good. You can even make peanut butter by tossing a cup of roasted peanuts into the food processor with a bit of honey or salt and processing them until they reach a creamy texture.

Healthy Snack #3: Yogurt

With the countless types of yogurt available on the grocery store shelves, you are sure to find an option that your kids like. Plus, since they are usually high in calcium and protein, yogurt is the perfect healthy snack for a picky eater. For kids who struggle with the texture of yogurt, you can find whipped yogurt options with a consistency similar to mousse.

Take advantage of non-dairy yogurt options for kids with allergies or sensitivities. You can also try the non-dairy options for kids who dislike the taste of yogurt, as they tend to have a slightly different flavor.

Healthy Snack #4: Popcorn

Many people mistakenly believe that popcorn is not a healthy snack. However, popcorn in general, when using butter and salt in moderation, can be a healthy whole grain snack. Air-popped popcorn is also free of oils and makes a great, crunchy snack that won’t make a mess.

You can pop popcorn at home on the stove with a few tablespoons of oil for a half-cup of kernels. Popping your own can be a way to keep costs down and take control of the ingredients your kids are eating. Be careful when serving popcorn to young children, as it can be a choking hazard for some.

Healthy Snacks for Picky Eaters: Honorable Mentions 

Bananas: You can place sliced bananas on a piece of toast smeared with peanut butter and add a drizzle of honey for a delicious breakfast or snack.

Cheese: A great source of protein and healthy fat, cheese is a great go-to snack, and you can pair it with fruit or pretzels for a very filling snack.

Oatmeal: With the number of ways you can customize your oatmeal, we know your picky eater can find something they like (try adding fruit, chocolate, honey, or nuts).

Apples: Apples are a great snack on their own, but when paired with peanut butter or a little cheese, you have a very satisfying snack on your hands!

Fruit Smoothies: If you have a blender on hand, you can combine fruit with yogurt or milk and even sneak in a handful of spinach for a nutritious snack.

Turkey Slices: A snack of sliced deli meat with a bit of cheese or fruit is a great energizing snack to keep your kiddos on the move all day.

Pretzels: Pretzels are an excellent salty snack option that can pair with anything on our snack list.

Encouraging your picky eater to try new foods can be a challenge, but you don’t have to sacrifice healthy options along the journey. Besides being nutritious and easy snack options for picky eaters, the items on our list are relatively inexpensive and will not break the budget. 

For more assistance in figuring out healthy snacks for picky eaters and navigating nutrition for your children, let a Triple P Provider guide the way! Triple P offers in-person and online sessions that will work with your schedule. With many parenting programs to choose from, Triple P will allow you to feel optimistic about how you approach raising your children. Contact Northwest NC Families to learn more!

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Northwest NC Families is here to support you on your parenting journey. Our local Triple P providers are here to take your family beyond the basics. Contact us today, and let’s begin your journey to positive parenting.