Amidst hectic work schedules, chauffeuring children to extracurricular activities, and keeping up with summer activities and events, many parents are spending less time in the kitchen. And since ready-to-eat and processed snacks are so readily available, it’s easy to fall into the trap of offering items that are quick and effortless, yet contain little nutritional value.

Homemade vs Store Bought
Making your own food from scratch has its benefits, namely that you are aware of and can control every ingredient. Low-sugar, gluten-free blueberry muffins? No problem. Some parents are passionate about cooking and baking.

But let’s face it, not every parent is a Betty Crocker prodigy, nor do they have hours to spend in the kitchen. This leads us to the question parents often ask; are packaged, ready-to-go snacks always unhealthy?

Luckily, the answer is no. While it may be true that many are loaded with sugar, sodium, or other harmful ingredients, it’s not always the case. Vanessa Perrone MS RD, Registered Dietician, reminds us that healthy snack options like guacamole, hummus, and kale chips are all individually packed. Perrone says, “The key is to pay attention to ingredient lists and look for simple ingredients you would find in your own pantry.”

Healthy Ingredients
It’s important to always be vigilant of ingredients. Snacks that are high in sugar, sodium, or unhealthy fats often don’t satiate a child’s appetite. However, when the snack contains protein, it appeases your child’s hunger. A good rule of thumb is to combine colourful produce like fruits or vegetables, with a source of protein or healthy fats.

Keep in mind not all fats are problematic. While saturated and trans fats, such as fried or processed foods can be harmful to your heart, monounsaturated and polyunsaturated fats are considered healthy and should be included in your diet in moderation. Some great choices are nuts, vegetable oil, peanuts, and avocado.

A Few Strategies and Snack Ideas
Perrone offers some timesaving strategies for parents with busy schedules. The first is creating snack templates. If, for example, your child is a fan of veggies with dip, use this as a template and simply switch the individual ingredients on a weekly basis. This snack can take on the form of cucumbers and hummus, carrots and guacamole, or celery and sun nut butter, to name a few. “Having templates can save planning time and it also makes it easier to grocery shop effectively when you have a game plan,” Perrone says.

Another suggestion is to devote some time each week for snack prep. You can chop vegetables and fruit, portion yogurt, and make homemade muffins ahead of time. Planning ahead and keeping organized are major timesavers.

Here are five examples of healthy snacks with very little prep time, as suggested by Perrone;

  1. Apples and nut or seed butter
  2. Berries, yogurt, and cinnamon dip
  3. Cherry tomatoes and baby bocconcini cheese
  4. Banana and avocado smoothie
  5. Cucumbers and hummus


Each one offers a balance between produce and protein or healthy fat, and provides the nutrients children need to feel energized and satiated between meals.