Backpack Snacks

What are backpack snacks?

Backpack snacks can help fuel your body while you're on the go. If you have plenty of healthy snacks packed in your backpack (or other bag of choice), you will have nutritious snacks to munch on when you get hungry. If you have backpack snacks with you, then you won’t have to grab food from a vending machine or fast food restaurant that may not be as healthy for you. Backpack snacks are also called “portable foods” because they are very easy to take with you and usually don't need to be kept cold. You can create backpack snacks using foods in all of the food groups.

Here are some healthy snack ideas:

Dairy & Dairy Substitutes

Benefits: Build strong bones

Examples:

• *Yogurt
• *Soy yogurt
• *Milk
• *Soy milk
• *Almond milk
• *Light string cheese
• Pudding

*Foods such as yogurt, cheese, and milk need to be kept cold and should be carried in a bag that is made to keep food cold, or with a freezer pack

Grains

Benefits: Provide energy for muscles & brain

Examples:

• Whole grain crackers
• High-fiber cereal
• Popcorn
• Graham crackers
• Whole grain pretzels
• High-fiber granola bars
• Energy bars

Fats

Benefits: Keep you full

Examples:

• Nuts
• Peanut butter
• Sunflower seeds
• Guacamole

Vegetables

Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system

Examples:

• Carrot sticks
• Celery sticks
• Vegetable juice
• Cherry tomatoes
• Cut up broccoli
• Cut up peppers
• Cut up cauliflower

Fruits

Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system

Examples:

• Apples
• Bananas
• Grapes
• Oranges
• Berries
• Pears
• Raisins
• Dried fruit
• Light fruit cups

Protein

Benefits: Builds muscle

Examples:

• Soy nuts
• Tuna
• Edamame
• Hummus
• Hard boiled egg

All of our backpack snack ideas are healthier than most of the foods you will find in a vending machine or at fast food places. To get the most out of your snacks, stick with fresh fruits and veggies, whole grains, low-fat/non-fat dairy, and lean or plant-based protein.

For a more filling snack, try these combination snacks which have foods from two or more food groups:

• After school: Light string cheese, whole grain crackers, and grapes
• On the go: Homemade trail mix made with nuts, high fiber cereal, pretzels, dried fruit, and dark chocolate chips
• At home: Baked pita chips, guacamole, and a cup of low-fat or skim milk

Written by the CYWH Staff at Children's Hospital Boston

Updated: 9/12/2011

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