Skip to Content
UW Health SMPH

Pediatric Healthy Eating: Healthy Snack and Quick Lunch Ideas HF#490

 

Healthy Snack Ideas

The more hungry you are, the more balanced your snack should be. Aim to have a protein with a grain or fruit at each snack.  Some examples of snacks that have a protein with a fruit or a grain include:

 

  • Apple slices with peanut butter
  • Tortilla with cheese and salsa
  • Yogurt topped with cereal
  • Tortilla with bean spread and salsa
  • Cottage cheese with canned fruit
  • Low sugar cereal with milk
  • Smoothie made with milk, banana and frozen fruit
  • Applesauce sprinkled with wheat germ or granola
  • Crackers with cheese
  • Pudding with graham crackers
  • Toast or ½ bagel with peanut butter
  • String cheese 
  • Hard boiled egg
  • Fresh veggies (with or without dip)
  • Frozen waffle with vanilla yogurt and fruit
  • Popcorn
  • Trail Mix (2 Tablespoons nuts/seeds, ½ cup whole grain cereal & 2 tablespoons raisins)
  • Hummus and pita
  • Bar with >6 grams protein (Kashi®, Luna®, Balance®, Pria®)
  • Frozen grapes
  • Chunky type soups
  • Cinnamon toast with milk
  • Plain Greek yougrt with canned pumpkin pie filling

 

Quick Lunch Ideas 

Try to include foods from at least 3 different food groups in your lunch.  Some examples of quick lunch ideas include:

  • Turkey and cheese sandwich, baby carrots, low fat milk, cookie
  • Crackers and cheese, fresh fruit, yogurt
  • Cottage cheese, canned fruit, pretzels and peanuts
  • Hummus in pita bread with vegetables and fruit
  • Peanut butter and jelly sandwich, fruit, pudding
  • Tortilla with luncheon meat and cheese, fresh fruit, low fat milk
  • Yogurt, peanut butter sandwich, 100% juice
  • Chunky soup or bean soup (one that has at least 7 grams protein), crackers or breadstick, cookie
  • Sandwich with deli meat, lettuce, tomato and onion, 1 ounce bag potato chips, 100% juice

If you have questions and attend a specific UW Health clinic please contact your clinic and ask to speak with the nutritionist.  You may also contact one of the offices below:

 

Nutrition Clinic

Pediatric Fitness Clinic

621 Science Drive

Madison, WI

(608) 263-8850

Nutrition Clinic

University Station

2880 University Ave

Madison, WI 53705

(608) 263-5012      

Nutrition Clinic

UW Health West Clinic

451 Junction Road

Madison, WI 53717

(608) 265-7526

Nutrition Clinic

UW Health East Clinic

5249 East Terrace Dr

Madison, WI 53718

(608) 265-0963

 



The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 01/04/2013

Copyright © 01/04/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#490

Print Health Fact For You