When we think of snacks for kids, we automatically think of something in a package – a cheese stick, a granola bar, cookies, or crackers. Snacks do not have to come in a package. Offering your children only healthy options when they are young gives them a firm foundation for eating healthfully and expands their palette. A helpful rule is not allowing anything in the house you don’t want them to eat. Save treats and junk food for outside of the home. So many times people will ask me how I get my two year old to eat cauliflower and broccoli, and a big part of it is that we simply do not offer him junk. He has to choose something that we have in the kitchen. Let’s be real, toddlers do not know what is healthy for them and will pick a cookie over a vegetable any day. Our role as parents is to offer them healthy options to give them optimal nutrition as their cells are multiplying, their immune systems being built, and their genes are being programmed.
Below I am sharing my go to whole food snacks for toddlers (and some for babies). Many of them are small and good for practicing fine motor skills. They also require chewing which helps all the muscles in the mouth develop properly (one common problem in children with speech delay).
VEGGIES – Carrots, bell peppers, cucumbers, snap peas, and celery and fennel cut into small pieces are all great for snacking on the go. Steamed and cooled peas are great for *baby led weaning because they are soft and can be smushed between gums.
WHOLE GRAIN CEREAL – I love Nature’s Path organic kamut puffs and brown rice puffs for a gluten free option. These are another option for *babies since they become very soft when wet and can easily be smushed in their mouths.
UNSWEETENED DRIED FRUIT – Mulberries and goji berries are our favorites. Mulberries are lower in sugar and higher in vitamins, antioxidants and essential minerals than the raisins (which are good too as long as they are organic since they are on the dirty dozen list). If you’re not familiar with goji berries, they have been known throughout Asia as one of the most nutrient-rich foods for thousands of years. They are somewhat sweet and sour at the same time. I don’t prefer to eat them plain but my 2 year old does! Ounce for ounce, they contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach! They are pricey but certainly pack in a lot of nutrition! Allergy friendly dried fruit available online at Gerbs.
PUMPKIN AND SUNFLOWER SEEDS – Packed with healthy fats for brain development and plenty of protein, these are always a good option. Allergy friendly can be purchased online at Gerbs.
BEANS – Huh? These lupini beans are awesome and packed with protein and fiber. We love the chili lime flavor. Although he doesn’t anymore, my 2 year old also used to eat plain cooked chickpeas out of a can!
SQUEEZE PACKS – I am generally not a huge fan of the squeeze packs (although I definitely bought them for my son when I was pregnant and super sick), because they are heated at very high temperatures in a plastic pouch with who knows what kind of chemical lining to make them shelf stable, however I do love the brand Once Upon A Farm. They are cold pressed and use organic whole ingredients. Our favorite flavors are Banana Berry Chocolate Fairy, Wild Rumpus Avocado and Green Kale and Apples. Find them in the refrigerator section.
*Please note, you should not offer babies finger foods until they have mastered the pincer grasp (picking something up with the thumb and pointer finger), are sitting sturdy on their own (unassisted by a pillow or anything else) and have lost the tongue-thrust reflex (when they automatically push something out of their mouth with their tongue to protect against choking).
These little glass jars are from Weck. I registered for them at Crate and Barrel when I was pregnant with my first. They also had plastic lids to go along with them for easy open but I can’t seem to find them now.
