The Potential to Fuel

Posted in: Blogs, Healthy Eating

Stay energized by planning nutritious snacks into your day

 Although Nutrition Month was in March, the topics of Nutrition Month still apply all year round! One of the examples from the Dietitians of Canada campaign focused on the topic of the potential of food to fuel. Keeping your body fueled with food, and the right food, is very important, and is especially important for children. Healthy snacking is a good way to do this. Snacks are foods or drinks consumed in between meals. Think of snacks as small meals that give your body nutrients and energy, and help to satisfy hunger. Snacks are different than treats, such as cookies, chips, pop, and candy, which are not as nutritious as snacks.

Children should be offered 2-3 snacks per day. When choosing snacks, choose items that have at least 2 food groups and include a milk and alternative or a meat and alternative. Here are some ideas of healthy snacks that are easy for kids to pack for school:

  • Sliced vegetables (cucumber, carrot, peppers) with hummus
  • Whole grain/whole wheat toast or crackers with cheese
  • Greek yogurt with berries and/or granola
  • Dried fruit with seeds
  • Whole grain cereal with milk
  • Cheese with fruit (orange, apple, grapes)
  • Celery sticks with peanut butter* and raisins
  • Apple slices or banana slices with peanut butter* or almond butter*

*if your school is nut free, you can substitute any nut butter for a nut free option such as wow butter (pea butter) or hummus.


To find out more about Nutrition Month, visit the Dietitians of Canada website:

Learn more about healthy snacks for kids by visiting


Submitted by Katrina DuBois, Dietetic Intern


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