Dr. Wiki defines a snack as a small portion of food eaten between meals. As our culture diversified and food is now readily and cheaply available, people often associate the word ‘snack’ with being unhealthy. It’s a real shame, because healthy snacks help maintain a healthy weight by preventing overeating at meals, keeping blood sugar levels constant, and providing extra nutrition.

There is evidence that shows snacks (of the ‘unhealthy’ variety) provide an excess of energy (calories) and are deficient in nutrients.

Here are some easy, nutritious and delicious ideas:

  1. Plain full fat yogurt with chopped fruit (fresh or frozen)
    • Whatever fruit YOU like and/or whatever is on sale. Pay no attention to these ‘superfood’ berries
    • All fruits are super
  2. Celery with cottage cheese/peanut butter*
    • You can easily prep this at home and it won’t get soggy in the fridge
  3. Sliced cheese
    • Either on a slice of whole grain bread, or with 3-4 whole grain crackers, or with an apple, or on its own
  4. Hard boiled egg*
    • Plain, or sliced on a piece of whole grain toast, or sliced on 3-4 whole grain crackers (add a spice like paprika, pepper, chili, soy sauce)

* = Celery requires teeth and is a choking hazard for babies and young kids (assess your child’s chewing ability)

If you’re ready to get into the Mini Meals Mindset at snack time, sign up below for my Snack Staples List and join my NIFTY community (NIFTY = Nutrition Info + Feeding Tips for You!)


Hi, I'm Thalia the Dietitian 👋 I help parents overcome picky eating challenges, conquer mealtime battles and raise happy & healthy eaters. My unique approach to parenting at mealtimes uses elements of the “division of responsibility”, but goes even further when it comes to restricting (or not restricting) foods like dessert. I help parents through my courses and 1-1 coaching program approach mealtime situations from a place of respect, curiosity, and understanding to achieve their desired results. It’s my belief that every child deserves a healthy relationship with food, and every parent can give this gift to their child. I have a Master’s Degree in clinical nutrition and dietetics and I'm mum to two little ladies (and a retired guide dog lab.)


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