Making Healthy Snacks for Kids

Being a parent isn’t easy. Each day we struggle with our inner demons paralyzing us with questions ... are we doing right by our kids? Am I feeding my child the right things? Does my child get enough exercise? Are they getting enough sleep? 

I’m a parent first and foremost and I’m here to tell you that you're not alone on this quest for knowledge. In this three part series, I am going to tackle some of the most common questions that we all have.

Question one: Where can I find healthy snacks? The answer is easy, MAKE THEM!

As a fitness professional and fitness facility owner, I have decided to challenge myself this week and make my kids their snacks from scratch. Yes, no more fruit roll ups, no more granola bars, no more cake, no more Rice Krispy squares, and not even fishy crackers. Absolutely NOTHING! I am going to make it all from scratch and see if it’s doable. I already chop fresh fruits and veggies everyday but those little snacks that our kids crave desperately are another story.

What I’ve learned through the years is a little prep work goes a long way. I know as working parents, we are all strapped for time but I implore you to make the investment of time while preparing your kids' food. After all, their future is in your hands.

First challenge: homemade fruit roll ups.

Get your kids involved in this one. It is actually easier than you think. My kids love every fruit so we decided to try Mangos. Ready for the instructions? Grab a pen. This one is hard.

Ingredients: 3 mangos. Lol yup - that’s it!


-Puree Mangos.
-Preheat oven to 400 degrees.
-On a cookie sheet lined with parchment paper, spread a very thin layer of puree (you almost want to be able to see through it).
-Cook in the oven for 4 hours (I know crazy) but it’s for your kids.
-Check on it occasionally so it doesn’t burn.
-Once it is sticky to touch, take it out, let it cool and cut into thin strips rolling them up just like a fruit roll up.

I promise your kids will think you are a rock star, and they taste amazing! Now that wasn’t so hard!

Next challenge ... something savoury.

Kale chips … yes Kale! 

Ingredients: Kale, olive oil, sea salt and pepper


-Rinse and dry a large bunch of Kale.
-Place in a large bowl and toss with extra virgin olive oil with a sprinkle of sea salt and pepper.
-Lay on a cookie sheet covered with parchment paper and bake at 375 degrees until crisp - about 12 minutes. 
-Check frequently because kale is thin and can burn easily.

Enjoy ... mmm this isn’t so bad!

There are so many websites filled with helpful ideas and hints on how to make healthy snacks. All you have to do is try! Some may turn out awesome and some you might never mention again, but that’s part of the fun! Experiment with your kids.

Until next time, enjoy exploring the world of healthy snacks. Stay tuned for my next post ... Sleep: how much does my child really need?

About the Author: Sue Forberg is the Director at H2T Elite Dryland Training Inc. H2T is a multi-faceted state of the art dryland facility specializing in children the ages 5-16. A gym for kids you say... absolutely. Their primary goal is to enhance the quality of life for young people through exercise and proper nutrition. H2T has created a fun age appropriate dryland program that gives every child what he/she needs from a developmental standpoint. Find out more at

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