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Healthy snacks on the go for the whole family

Mother And Young Children Make Healthy Snacks

In today’s fast-paced world, finding the time to prepare and enjoy meals can be challenging, especially for busy families on the move.

Whether you’re shuttling kids to school, rushing to work or setting off for a weekend adventure, having tasty, nutritious snacks ready to hand is a key to keeping everyone happy and energised.

In today’s article, we’ll explore a variety of healthy snack options that serve all ages and tastes, making sure your family can enjoy delicious, healthy treats wherever you are.

Jump to:
Benefits of healthy snacking
Tips for choosing healthy snacks
Healthy snacks on the go for kids
Healthy snacks on the go for adults

Benefits of healthy snacking

A healthy, balanced diet is one of the hot, widely discussed topics these days, as the food we consume has a direct impact on our physical as well as mental wellbeing. In fact, eating nutritious food positively affects our health status, both short-term as well as in the long run.

But let’s take a look at all the benefits healthy snacking has on our bodies:

Sustained energy levels

Healthy snacks provide a steady release of energy throughout the day, preventing the spikes and crashes associated with sugary or highly processed foods. This is especially important for kids, who need consistent energy for school and play, and for adults managing work and family responsibilities.

Improved concentration and productivity

Nutritious food can also enhance our cognitive function, resulting in better focus and productivity. Especially foods rich in omega-3 fatty acids and vitamins that support brain health and cognitive function.

Better mood and emotional wellbeing

What we eat can also significantly affect our mood and emotional wellbeing. By consuming healthy meals and snacks throughout the day, we can help prevent mood swings while reducing stress or feelings of irritability.

Weight management

Finally, let’s not forget about the key role a healthy diet plays in regulating weight in both kids and adults. With obesity being one of the serious challenges of today’s population, it’s super-important to build our snacks and meals on vegetables, fruits, lean proteins and whole grains while reducing the amount of sugar, salt and unhealthy fats.

Silhouette Of Family Against A Red Heart Depicting Keeping Family Healthy

Tips for choosing healthy snacks

Choosing a healthy snack involves more than just grabbing an item labelled as ‘organic’ or ‘low-fat’. It’s about understanding all the nutrients the snack contains and knowing how it fits into your overall diet and lifestyle.

Here are some practical tips to help you select the best options for your family:

  • Opt for snacks that are rich in minerals, vitamins, proteins and other essential nutrients, as they provide more health benefits while keeping you fuller for longer 
  • When picking up your snack from a supermarket, read the nutrition labels and pay attention to serving size, ingredients list, sugar content and sodium levels
  • Prioritise whole foods over processed options, as they provide nutrients and fibre without added sugars and unhealthy fats
  • Make sure to include enough fibre and protein in your meal plan, as they are crucial for maintaining energy levels and making you feel fuller
  • Alongside paying attention to the nutrient levels in your snacks, it’s equally important to control the portion sizes you consume to prevent overeating
  • Avoid lots of empty-calorie snacks such as crisps, candy and sugary drinks, as they can lead to sugar crashes and poorer health over time
  • Don’t forget to drink water during the day and consider including hydrating fruit and vegetables in your diet, such as cucumber, watermelon and oranges

Healthy snacks on the go for kids

Finding healthy snacks for the youngest ones can be challenging, as they can be picky and always look for some fun and excitement when it comes to food.

However, don’t let this get you down when making a meal prep for the next day. From colourful fruit salads to healthy sandwiches and crunchy homemade granola, there are plenty of options to choose from when preparing a snack to go for kids, keeping them nourished and energised throughout the day.

Here are some nutritious, fun snack ideas to prepare for your children when they’re out and about:

Fruit smoothie

Whether your child prefers berries, apples, kiwis or any other fruit, simply blend it with your choice of milk or yoghurt to create a quick snack for the day. To make the smoothie sweeter and more appealing, you can add banana or pour a bit of honey into the mix.

If you want the snack to be more fulfilling, you can also add a scoop of oats as they will make the smoothie thicker while acting as a great source of fibre.

Blueberry Smoothies

Yoghurt with berries

Yoghurt is a great source of protein and calcium for our bodies. Grab a small container to layer the yoghurt with berries to create a refreshing, healthy snack. To add a bit more crunchiness to the meal, you can also sprinkle the yoghurt with granola or nuts, as they will help boost the healthy fats.

Granola bars

Granola bars, sometimes also called flapjacks, are perfect grab and go breakfast for your kids. While oats are the main ingredient of granola bars, it’s completely up to you what you want to add to suit your child’s preferences. From nuts and raisins to dark chocolate chips, all these ingredients will add sweetness and essential nutrients to your bars.

Once you combine everything in a bowl, pour honey or a choice of syrup over the mixture and bake it in the oven in a flat tray. Once it’s cooled down, cut the slab into squares or rectangles.

Veggie sticks with dip

Serving veggie sticks with a choice of healthy dips is one of the easiest, yet super tasty snacks for children as well as adults. There’s a whole variety of vegetables that can be paired with a dip, including cucumbers, carrots or celery. Once you cut them into sticks, serve them with hummus, guacamole or a yoghurt-based dressing.

Hummus And Vegetables

Cheese and crackers

Pairing whole-grain crackers with slices of cheese is a great combination providing protein and whole grains for lasting energy. You can include different types of crackers and cheese in the packet, making the snack more diverse and appealing.

Fruit skewers

If you don’t have much time to spend on meal preparation, fruit skewers might be the perfect option for you. Simply cut your child’s favourite fruits into cubes and put them on a stick in a colourful order. This will make the snack fun to eat and visually appealing, and it can be especially refreshing when keeping kids cool in hot summer weather. 

Whole grain muffins

When preparing a snack for your little ones, you can’t go wrong with muffins, as they are sweet, easy to eat and offer endless tastes and flavours. To make the muffins healthier and packed with essential nutrients, you can use wholemeal flour, or even replace a part of it with oats.

Similarly, to reduce the amount of added sugar, you can sweeten the muffins with honey or add banana to the mixture.

Mini sandwiches

Sandwiches are a perfect grab and go snack when going on an outdoor adventure or spending all day out and about. By using wholegrain bread and healthy fillings packed with fibre, protein and vitamins, you can create a nutritious, tasty snack.

Healthy snacks to go for adults

Whether you’re preparing for a busy day at work or simply out and about during the day, having a healthy snack at your fingertips prevents you from making poor food choices while benefiting your overall health.

Here are some nutritious, convenient snack ideas to keep you going all day:

Chia seed pudding

Chia pudding is one of the easiest sweet snacks to prepare, as all you need to do is mix chia seeds with your choice of milk and let it sit in the fridge overnight. You can also finish the pudding with a touch of honey or other sweetener to add more flavour, or sprinkle the top with nuts or granola.

Blueberry oatmeal

Similarly, blueberry oatmeal is a perfect quick fix when you need to restore your energy in the morning or during the day. The best way to prepare oatmeal to go is to mix oats and your choice of milk in a jar and let it rest in the fridge overnight. Like with chia pudding, you can top your snack jar with your favourite selection of fruits, nuts or seeds. For chilly winter days, you can also consider swapping overnight oats for hot porridge. 

Rice cake with cottage cheese

If you prefer savoury snacks over sweet options, a rice cake topped with your favourite cheese might be a good solution. If you’re on the go, you can fill a small container with cottage cheese or a healthy dip, and to add more fibre and vitamins to the meal, you can also bring along a few pieces of fruit and vegetables.

Caprese sandwich

Fresh tomatoes and creamy mozzarella cheese are the perfect combination to refresh you and give you energy during the summer days. But when paired with crusty sourdough bread and basil pesto, they can create a delicious sandwich to take with you when you’re on the go.

Mozerella And Tomato Sandwich


Finally, let’s not forget about popcorn, as it’s a healthy, fun snack for both adults and kids. Seasoned with a splash of olive oil and your favourite herbs and spices, popcorn is a low-calorie, yet tasty treat for families on the go.