Healthy Snacks for On-The-Go

The following on-the-go snacks are good choices for most kids and teens. But be sure to read labels for hidden ingredients, allergens, and surprising sugars and calories.

  • Whole fruits: apples, bananas, pears, nectarines, grapes, berries, cherries, melon wedges or chunks, kiwi, pineapple (not packed in syrup), plums, citrus fruits like clementines, tangerines, and oranges
  • Trail mix: avoid those with lots of candy; try to stick with nuts, dried fruit, and seeds (and okay, maybe a few chocolate chips)
  • String cheese*
  • Hard-boiled eggs*
  • Dry cereal (look for varieties with less than 5 grams of sugar per serving)
  • Whole-grain pretzels or baked chips or crackers
  • Popcorn, without butter or lots of added salt
  • Sandwiches made with whole grain bread and lean meats,* cheese,* or nut butters; add extra nutrients by including fruits or vegetables, like spinach leaves or thin slices of app
  • Fruit leathers (made with 100% fruitjuice or puree), dried fruits, or freeze-dried fruits
  • Squeezable yogurt* or applesauce (check labels for sugar content)
  • Raw vegetables: carrots, celery, sugar snap peas, green beans, cherry tomatoes, green pepper or cucumber strips*
  • Lightly cooked vegetables, such as broccoli or cauliflower florets or edamame
  • Veggie chips, like sweet potato or kale; homemade is usually healthier, if you can swing it
  • Small to-go containers of healthy dips, such as hummus, salsa, and guacamole, to go with whole-grain pretzels or raw veggies
  • Beef or turkey jerky
  • Seeds: pumpkin and sunflower are popular
  • Nuts (in the shell is messier, but helps guard against overeating); watch labels for salt content
  • Cookies: fig bars, animal crackers, oatmeal cookies, graham crackers

*Requires refrigeration or a cooler with a cold pack