Several years ago we had a nutritionist do a 30 minute in-service during a wellness at work event. The one thing I remembered is that she said keep breakfast under 8 grams of sugar. I try my best to implement this rule of thumb in my daily diet. I also pay attention to where the sugars come from. If the sugar is naturally occurring such as in fruit, vs an added sugar. As my son started eating more than just baby foods I realized quickly how hard it is to find foods for toddlers and kids that aren’t packed with sugar.
18+ Foods for Toddlers & Kids
Blackberries, raspberries, blueberries. Mix them up or just pick what is seasonal. Berries are available all year round. Other than washing no prep needed.
You can buy or make it yourself. Be sure to read the ingredients and watch the sugar content. At home you can mix raisins or dried no added sugar cranberries or raisins, lightly salted peanuts or cashews and Cheerios. If you need it a bit sweeter add a few dark chocolate chips.
Lower sugar yogurts.
It can be tricky to find lower sugar yogurt products for kids. Many have 10 grams of sugar or more per serving. A few I recommend are Happy Tot, Siggi’s, and Stonyfield.
You can make your own, see my post Healthier Popcorn. You can also buy healthier options Skinny Pop or Boom Chicka Pop. Popcorn can be a choking hazard for younger ones so best for older tots or kids.
String cheese, or cubed cheese for on the go. Or wrap cheese over a pickle or a little lunch meat for a real filling snack.
These are made from nuts and fruit. They do have kiddy versions, but the normal bars work well for kids and toddlers too.
Kind Bars, Healthy Grains/Pressed
The typical Kind bar generally is going to be too hard for a toddler to eat. But they have “Pressed” and “Healthy Grain” versions that are toddler friendly.
Carrots and cucumbers are mild in flavor, and easy to take on the go. Also mild/sweet peppers work well.
Use pretzels, pita, carrots, cucumbers for dipping.
A quick salty treat. Surprisingly, toddler favorites.
Apple slices and peanut butter
And for Mama, a pinch of Himalayan sea salt on the apples. Sweet and salty…while healthy.
Somersaults sunflower seed bites
Harvest Snaps, snapea crisps
JK, the two above are for mom 😂. These are both great snacks for kids and moms both!
Fruit & Veggie Pouches
As long as these aren’t the main source of fruits and veggies for your kids. Whole fruit and veggies are always best, but these are great on the go and in when a pinch.
Buy no added sugar versions. They also can have the benefit of relieving constipation 😉.
If your older toddler is ready for them, softer nuts like cashews, pecans or walnuts can be a great snack.
Organic cheese snack crackers
I like Simply Organic kangaroo shaped or Annie’s bunny shaped. They make packs for on the go.
Make your own using a handful of berries, a handful of baby spinach. Use a half banana for sweetness, and 8oz of unsweetened almond milk.
It can be hard to navigate foods these days. Many foods for kids and toddlers are marketed as “healthy”, “high in protein”, “ natural”, “gluten free” or “ organic”. These labels are for marketing, and don’t necessarily mean the foods are actually healthy. Large volumes of sugar can be hidden by the “healthy” advertisements on the front of the package. Be sure to turn things over and check the actual ingredients. Save all those extra grams of sugar for the parties! 🎈
What healthy snacks do you and your kids like? I’d love to hear from you!
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