Abstract geometric shapes forming a stylized heart symbol
Many people think snacks and treats are the same. But they’re not!
Let’s break it down.

What Is a Snack?

A snack is a small amount of food you eat between meals.

Healthy snacks—like apple slices or cheese—give your body energy and help you stay full.

Woman choosing apples while child points excitedly

Is a Snack Always a Treat?

No. A snack doesn’t have to be a treat. If every snack is a sweet or salty food, it can lead to too many calories and weight gain—for kids and adults.

Are All Snacks Healthy?

Not always. Snacks provide about 1/4 of the daily calories for adults and children, so their quality is important. Many kids get up to 35% of their added sugar from snacks. This can lead to poor eating habits and not getting enough of the nutrients they need to grow strong. Plan for healthy snacking, starting with your weekly grocery list.

What Is a Treat?

A treat is something special.

It’s not something you eat every day.
A treat could be birthday cake or ice cream at a party.

Child smiling, holding orange ice cream cone

What Is a “Snack Food”?

Some people use “snack food” to describe foods like:

  • Chips
  • Cookies
  • Cakes
  • Candy
  • Soda or sweet drinks
These are usually high in sugar, salt, or fat and low in nutrients.
These are treats, not healthy snacks.

Why Do Kids (and Some Adults) Need Snacks?

Mother and child sharing a bowl of fruit

Snacks are important, especially for young children.
Snacks can help kids when:

  • They can’t eat much at one time
  • They are growing fast or need to gain weight
  • There’s a long time between meals
  • They only eat two meals a day
  • They need more nutrients

Little kids need to eat more often than adults.

That’s why snacks matter! The American Academy of Pediatrics says toddlers should have 2–3 healthy snacks a day. Preschoolers should have 2 healthy snacks a day.

food unsafe Smart Snacking Tips

Snacks can be part of a healthy diet!

Here are some tips to make snack time better for your family:

Woman helping child color with crayons at table

Make a snack list.

Keep a few go-to snacks written down or planned ahead.

Child and adult slicing apple together in kitchen

Prep in advance.

Wash and cut fruits or veggies ahead of time.

Hand reaches for container in a stocked fridge

Use leftovers.

Leftover beans, pasta, rice, or soup can be great snacks!

Child reaching for carrots in lunchbox on counter

Let kids help.

Toddlers and preschoolers can help pack snacks in muffin cups or containers.

Chopping vegetables beside a container of fruits and veggies

Add fruits and veggies.

Snacks are a great time to eat more produce.

Child smiling, holding a glass of milk

Include dairy.

Milk, yogurt, and cheese help with strong bones and healthy growth.

Child eating broccoli with an adult nearby

Go easy on salty snacks.

Young kids can develop a taste for salty food early.

Baby sitting, eating fruit pieces on high chair

Balance is best.

A mix of protein (like cheese or eggs) and carbs (like crackers or fruit) helps you stay full longer.

food unsafe Healthy Snack Ideas

Try some of these simple, kid-friendly snacks:
  • Apple slices with cheese
  • Whole grain crackers with peanut butter
  • Sugar snap peas with yogurt dip
  • Carrot sticks with hummus
  • Cottage cheese with canned peaches or pineapple
  • Plain yogurt with fruit and a little jam
  • Small grilled cheese sandwich on whole wheat
  • Refried beans with tortilla chips
  • Cheese and crackers (not packaged snacks)
  • Yogurt with cereal
  • Cereal with milk
  • Cup of veggie soup
  • Hard-cooked egg with whole grain crackers
  • Homemade trail mix with low-sugar cereal, raisins, and nuts (for kids 4+)

Snacks don’t have to be fancy or perfect—just balanced and thoughtful. With a little planning, snack time can be a great way to help your child grow strong and healthy.

REFERENCES:

Hess, J. M., & Slavin, J. L. (2018). The benefits of defining “snacks”. Physiology & Behavior, 193(Part B), 284–287.
https://doi.org/10.1016/j.physbeh.2018.04.019
Accessed April 13, 2025.

Bailey, R. L., Leidy, H. J., Mattes, R. D., Heymsfield, S. B., Boushey, C. J., Ahluwalia, N., Cowan, A. E., Pannucci, T., Moshfegh, A. J.,
Goldman, J. D., Rhodes, D. G., Stoody, E. E., de Jesus, J., & Casavale, K. O. (2022). Frequency of eating in the US population: A
narrative review of the 2020 Dietary Guidelines Advisory Committee report. Current Developments in Nutrition, 6(9), nzac132.
https://doi.org/10.1093/cdn/nzac132
Accessed April 14, 2025.

U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025.
https://www.dietaryguidelines.gov
Accessed April 15, 2025.

U.S. Department of Agriculture. (n.d.). Reducing the risk of choking in young children at mealtimes.
https://wicworks.fns.usda.gov/sites/default/files/media/document/English_ReducingRiskofChokinginYoungChildren.pdf
Accessed April 15, 2025.

American Academy of Pediatrics. (n.d.). Toddler food and feeding. Healthy Active Living for Families.
https://www.aap.org/en/patient-care/healthy-active-living-for-families/toddler-food-and-feeding/
Accessed April 15, 2025.

American Academy of Pediatrics. (n.d.). Preschooler food and feeding. Healthy Active Living for Families.
https://www.aap.org/en/patient-care/healthy-active-living-for-families/preschooler-food-and-feeding/
Accessed April 15, 2025.

Author: Bridget Swinney MS, RDN, LD