The Busy Family’s Guide to Healthy Snacking

by Wendy on May 14, 2013

The end of the school year is a busy time for families with kids.  Kids are starting to participate in summer sports and all of the end-of-school activities fill up family calendars.  Maintain a healthy diet and keep your kids energy up by eating well on-the-go.  Skip the fast food and say no to sugary snacks with some healthy snacking tips.


Grab a quick, healthy breakfast

No time to sit down for breakfast before early morning games or practices?  Pack a healthy breakfast the night before and store it in the fridge. That way all you have to do in the morning is grab and go.  Try this quick, healthy, on-the-go option:

Dressed-up Yogurt


7 oz. container plain yogurt (regular or Greek yogurt)

1 Tbsp. raspberry jam (or any other favorite – raspberry just happens to be mine)

1 tsp. honey

2 Tbsp. toasted almonds, roughly chopped



Plan ahead

The best way to maintain a healthy diet with a jam-packed schedule is to plan ahead.  Stock up on nutritious, convenient on-the-go foods like bananas, apples, and oranges, snack-size low-fat yogurt, raw nuts, raisins, and other dried fruit.  Keeping these healthy convenient snacks on hand will help you avoid fast food and junk food.  Try these healthy recipes kids will love!  All can be made in advance and packaged in convenient single serving sizes to grab on the go!


Orange Cranberry Muffins


1 navel orange, cut into eighths

1/2 cup orange juice

1 large egg

1/4 cup vegetable oil

1 1/2 cups all-purpose flour

3/4 cup sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon kosher salt

1/2 cup dried cranberries, chopped


Preheat the oven to 375°F.  Line a standard-size 12-cup muffin tin with muffin liners.  Put the orange wedges, orange juice, egg, and oil into a blender and blend until smooth.  In a medium bowl, whisk together the flour, sugar, baking powder, baking soda, and salt; whisk to incorporate. Make a well in the center of the dry ingredients; pour the orange mixture into it and stir to make a thick batter. Stir in the cranberries.  Divide the mixture among the muffin tins, filling the tins about 3/4 full, and bake until the muffins are golden and push back when gently pressed, 20 to 25 minutes. Let cool on a rack and enjoy warm or toasted.


Zucchini Muffins


2 cups grated zucchini

1 apple peeled, cored and grated

3 eggs

1 tsp. vanilla

1/2 cup unsweetened apple sauce

1/2 cup oil (vegetable or canola)

2 cups all-purpose flour

1 cup brown sugar

2 tsp. baking soda

2 tsp. cinnamon

1/8 tsp. nutmeg

1/8 tsp. ginger

1/8 tsp. allspice

1/2 tsp. salt


Mix together grated zucchini and apple.  In another bowl, beat eggs, vanilla, apple sauce, and oil.  Stir in the remaining ingredients until batter is just combined.  Spoon into a well-greased muffin tin or muffin cup lined pan.  Bake at 350° for 20 minutes.


Baked Kale Chips


1 bunch of kale

1 tablespoon olive oil

1 teaspoon seasoned salt


Preheat oven to 350 degrees.  Remove the kale leaves from the thick stems and tear into bite size pieces. Wash kale and thoroughly dry with a salad spinner and then a towel or paper towel to remove all moisture. Drizzle kale with olive oil and sprinkle with seasoning salt.  Bake 10-15 minutes until the edges brown but are not burnt.  Cool completely and store in an airtight container until ready to serve.


Apple Chips


4 apples, fresh (sliced paper thin)

Mix of Splenda and ground cinnamon


Top 2 large cookie sheets with parchment paper or cookie cooling racks.  If using cooling racks, line cookie sheets with aluminum foil.  Preheat the oven to 225.  Core, then slice 4 apples as paper thin as possible (a mandoline slicer is helpful if you have one).  Spread the apples in a single layer on top of the parchment paper or cooling rack.  Sprinkle lightly with a cinnamon/Splenda mix.  Cook in the oven for 1 hour.  Turn over, sprinkle again with Splenda/cinnamon and bake for another hour until lightly browned.  Store in an air-tight container.



Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234

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