Child Nutrition
Marie Spano Nutrition Consulting
Marie Spano Marie Spano M.S., R.D./L.D., F.I.S.S.N., C.S.C.S.

Healthy snacks to give your kids this summer

If it seems like your children are always hungry, you aren’t imagining anything! Kids need food every few hours to keep their energy levels up and maintain proper growth and development. So, what can you feed your children? Here are the top five best snacks for kids.


String cheese, yogurt, milk and cottage cheese are fantastic snacks. Dairy is the No. 1 source of calcium and Vitamin D in our diet. This is especially important for growing kids who are not only growing upward, but also are building bone density (we build bone density until our early 30s).


Start your little ones on vegetables early and they’ll develop a lifelong taste for produce. If plain veggies sound boring, add a little natural peanut butter or hummus for a delicious snack.


Fruit is packed with vitamins, minerals, fiber and antioxidants. Try topping cereal or yogurt with berries, serve slices of apples topped with cheese and give kids in-season fruit such as watermelon to stay cool and hydrated on hot summer days.


High-fiber, low-sugar cereal is a great snack option. It’s portable and filled with vitamins, minerals, fiber and antioxidants.


Nuts contain heart healthy fats, fiber and an array of vitamins and minerals. (Keep in mind children younger than 3 should not eat nuts or nut butters due to the potential for food allergies. By age 3, you can introduce nuts slowly one type at a time—check with your pediatrician. Never give small kids whole nuts as they can choke on them.)


Marie Spano Nutrition Consulting