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Snacks with Fruit and Vegetables

Is your child getting five servings of produce a day? Try snacks with fruit!

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If you're serving a half-time or after-school snack, use it as an opportunity to boost your child's daily intake of produce; he should be getting at least five servings a day. Snacks with fruit and veggies are tasty, colorful, and packed with lots of vitamins and antioxidants. Many also contain water to help your child stay hydrated.

Snacks with Fruit

Try some of these suggestions for snacks made with fruit. Pair with a protein snack or a dip made with low-fat yogurt, cream cheese, or nut butter to boost nutrition value and make snacks more filling.

  • Fresh fruit: apples, bananas, grapes, berries, peaches, plums, pears, oranges, tangerines, clementines, grapefruit, melon, kiwi, pineapple, mango. Serve whole or mix up into a salad, or line up chunks on a skewer for a fruit kabob (use a wooden skewer and snip off the sharp tip before serving to young children)
  • Dried fruit: raisins, Craisins, apricots, prunes, dates; fruit leathers or roll-ups made from 100% fruit (check labels carefully)
  • Freeze-dried fruits
  • Canned fruit packed in water or light syrup: peaches, pineapple, pears, mandarin oranges; or applesauce (again, check labels carefully to avoid added sugars)
  • Frozen fruit: Blend into smoothies with low-fat milk or yogurt
  • 100% fruit juice or frozen juice pops (less fiber than whole fruit, but still offers some nutritional benefits)

Snacks with Vegetables

Serve raw or lightly steamed for a simple, kid-friendly snack. Add ketchup, soy sauce, or a low-fat dip or dressing for more kid appeal (plus extra protein). Or serve with guacamole, baba ghanoush, or salsa—dips made of veggies!

  • Carrots
  • Celery
  • Sugar snap peas
  • String beans
  • Cucumbers
  • Bell peppers
  • Broccoli
  • Cauliflower
  • Grape or cherry tomatoes
  • Avocados

Safety note: Remember that large chunks of hard, raw vegetables and fruits can be a choking hazard. Use caution when serving to children under 5. Chop into small pieces or steam lightly to soften.

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