(Ren’e Comet Photography)

The stress that this task causes some parents has been parodied in movies and television shows, and has been a topic between working and stay-at-home parents. Many find themselves confused when kids in the class have allergies and the school says that snacks have to be healthful. What exactly does that mean? What constitutes a healthful snack?

Besides boycotting, which isn’t really an option because children, especially small ones, need a snack or two during the day to carry them from mealtime to mealtime, what else can a parent do?

Start by ensuring a snack has protein and healthful fat, otherwise, it won’t do its job of providing lasting energy. Protein is a main source of energy for our bodies and helps to build our brains, making it an important ingredient in a child’s school day. Healthful fats are also a concentrated source of energy for the body, are building blocks for the brain, and slow absorption of other parts of our meal, helping us remain full longer.

Then think about adding a fruit or vegetable to every snack. It can be challenging to get enough fruits and vegetables into our children’s bodies through their three main meals, yet kids need the vitamins, minerals and antioxidants that these foods supply.

Here are some ideas for whole-food snacks that can be made in bulk and sent into school. They are grouped by protein source. Items with healthful fats are highlighted. Ideas of how to incorporate fruits and vegetables follow at the end. Visit www.nourishschools.com for recipes.


Hard-boiled eggs

Bite-sized egg salad sandwiches

Frittata slices

Homemade muffins and breads


Cheese and whole grain crackers

Cheese and fruit kabobs

Dates or other dried fruit with cheese

Pasta salad with tomatoes and mozzarella

Beans and legumes

Dips such as hummus or black bean with whole-grain crackers and raw vegetables

Crispy chickpeas

Mini lentil or black bean cakes

Nuts and seeds

Homemade trail mix

Homemade granola or granola bars

Make-your-own yogurt parfaits with nuts and dried fruit toppings

Vegetable sushi or brown rice balls rolled in sesame seeds

Nut butter

Mini sandwiches such as peanut butter and jelly or apple miso almond butter

Celery and carrots with nut butter dip

Oat, dried fruit and nut butter balls

Almond or peanut butter cookies


Steamed edamame in the shell, lightly salted

Guacamole with whole-grain chips

Mini meatloaf muffins

Nutritional yeast and sea salt sprinkled on popcorn

Add a fruit or vegetable:

Fruit or veggie salsa (try mango or peach)

Sliced vegetables to dip in guacamole or hummus

Dried fruit in granola, granola bars, muffins and breads

Fresh fruit or fruit salad on the side

Sliced vegetable of choice on the side

Dried seaweed

Seidenberg is co-founder of Nourish Schools,
a D.C.-based nutrition education company.