I had the question last week from a mother of four about healthy snacks. The same principles that apply to children, would apply to adults as well. So here are my go to balanced snacks, for me or for my four year old:

• Whole grain crackers with hummus (find a good brand you like or click here for a recipe.
• JC’s Whole Wheat Banana Muffins (click here for the recipe-named after my four year old!) topped with a little peanut butter
• Apple with string cheese
• Banana with peanut butter (a match made in heaven!)
• Vegetables and dip (scroll down for the recipe)
• Fruit and dip (scroll down for the recipe)
• Cheese quesadilla: Use a whole wheat tortilla with low fat cheese and dip in salsa
• Vegetables with hummus
• Cottage cheese with fruit
• Edamame (soy beans), regular or roasted
• Frozen popsicles (scroll down for the recipe)
• Trail mix: Let your kids make their own with their favorite dried fruit, whole grain cereal, and nuts – scroll down for our favorite.
• Small bowl of cereal with fruit
• Yogurt and fruit
• Granola bar with nuts

Let the kids help you prepare snacks and meals! They are much more likely to eat it if they helped prepare it. These are some of my son’s favorite recipes and he loves to help make them. He is also more likely to eat fruits and vegetables with something to dip them in.

1 cup plain non-fat yogurt

1/2 cup canola or olive oil based mayonnaise

2 tbsp minced onion

1-2 tbsp dried dill, to taste

1 tsp black pepper

Combine and chill. Serve with vegetables or as a condiment on sandwiches.

1/2 container cool whip or 1-2 cups cottage cheese (whipped cottage cheese works great here-just put it in the blender to whip)

1 cup yogurt, sweetened (look for less than 15 grams of sugars per serving)

Combine and chill. Serve with your favorite fruit, on top of banana bread or muffins.

2 cups frozen fruit
1 cup non-fat yogurt, plain or lightly sweetened
1/4 cup orange juice, optional
1/4 – 1/2 cup milk
1 tbsp flax seed meal, optional (you won’t know its there though!)

Combine in blender and puree. Add more milk if needed. Pour into popsicle forms and freeze.

2 cups Kashi Go Lean or Multi-Grain Cheerios

1/2 cup dried fruit (we use golden raisins)

1/4 – 1/2 cup nuts (we use cashews and/or peanuts)

Combine and keep in your purse for emergencies!

Emily Fonnesbeck RD,CD