Why Kids Need Healthy Snacks

Protein is one of the main essential nutrients a growing child’s body needs to build immune cells, tissue, muscles and bones. Factors like daily protein intake and other eating habits will affect how well a body will function and growth. Though meals make up most of a child’s daily nutritional intake, snacks can support and enhance their overall eating plan. Here’s how.1

Smart way to snack

Smart snacking is built on consuming foods with high nutritional value such as nuts, fruits, meats. Smart snacking should be around 100 to 200 calories with about at least 5 to 10 grams of protein per snack meal and should not interfere with the main meals.1

For healthy inspiration, try these tasty, protein-packed snacks for kids.

Warm peas or Turkey Deli with Naan

Mash together 2 tablespoons of plain boiled peas and a little over 1 teaspoon of olive oil or 2 tablespoons of shredded cheese and spread on a 6-inch naan.

Roll it up and serve.

Replace the peas with Turkey deli meat for a non vegetarian version. w/Peas ≙ 6 grams protein, 140 calories; w/turkey deli ≙ 8 grams protein, 95 calories 1


Soy delivers the same high-quality protein found in meat, fish, and eggs.

For easy snacking, portion cooked and frozen edamame in half-cup size and store in the freezer in appropriate containers and heat the portion you want to serve. Peel away the pod and consume the peas. ½ cup ≙ 8 grams protein, 100 calories 1, 2

Peanut Butter and frozen Banana Sandwiches

For a healthy dessert option, make an “ice cream” sandwich out of a split banana and one leveled tablespoon of almond butter.

Serve with barbecuing sticks for easy holding and eating. Freeze or chill before serving. ≙ 5 grams protein, 200 calories 1

A Protein-Rich Drink

 With a little planning, a simple protein drink will boost your child’s daily protein intake. Any Pediasure products are formulated to supplement a child’s daily nutritional needs.

Add Pediasure to smoothies and shakes to get up to 10 grams of high-quality protein plus 25 growth-supporting vitamins and minerals.


  1. https://www.nutritionnews.abbott/pregnancy-childhood/kids-growth/why-kids-need-healthy-protein-snacks/
  2. https://pupswithchopsticks.com/edamame/