The ideal snack for your child

Children use up a lot of energy during the day. Their little stomachs have trouble going longer than 3 hours without eating. Having a  snack lets them make it to mealtimes.


For a snack to do its job it must contain:

1. Carbohydrates

For quick energy

You’ll find them in

  • Grains
  • Vegetables
  • Fruit
  • Milk, enriched soy drinks and yogourt


2. Protein

To have enough energy between meals and snacks

You’ll find them in

  • Meat, poultry and fish
  • Beans and tofu
  • Milk and substitutes



Our chart makes it easy to find snack ideas!

Fondation Olo | Outil "Compose ta collation idéale"


Snacks for every occasions

When you go out, pick snacks that are easy to carry:

  • Homemade muffins
  • Single-serving fruit compotes
  • Crackers, vegetables and cheese


Try to give the snack at least 2 hours before the next meal.

What should you do if your child is hungry 1 hour before a meal? Offer foods that contain enough carbohydrates to satisfy their hunger, but with little protein that could spoil their appetite at mealtime.  Cut fruit or vegetables may be enough to hold them till the next meal.



Tasty and fun snack ideas

Kids love touching, mixing and playing with food. Dipping is a favourite! How about apples or pears to dip in yogourt? Or carrot and celery sticks to dip in tofu or tuna spread. Making snacks fun can even help kids to try new foods.


Have fun with your little ones in the kitchen by letting them help prepare snacks. This enjoyable activity will help them learn about different foods. Make the most of this activity to prepare some extra to store in the fridge or freezer.


Here are simple and tasty snack ideas to make with your child:


You’ll find other easy recipe ideas on our blog.




“The perfect snack” is also available in French, Spanish and Arabic:


Fondation Olo | Create the Perfect SnackFondation Olo | Outil | La collation idéale | EspagnolFondation Olo | Outil | La collation idéale | Arabe











Research and writing: Mylène Duplessis Brochu, nutritionniste, Dt.P., M.Sc.



In the same category