Quick and Easy Snacks for Picky Eaters On the Go

Are you struggling to provide healthy snacks for your picky eater? Need some nutritious and portable ideas for your kids when you’re out and about? Read on for my guide to quick and easy snacks for picky eaters on the go!

The Challenges of Finding Snacks for Picky Eaters

Finding suitable snacks for picky eaters can be a daunting task. They have selective preferences when it comes to food, often rejecting certain textures, flavours, or food groups altogether. This can make it difficult for you as a parent or caregiver to find snacks that meet their nutritional needs while also satisfying their picky palates. The struggle is not only about finding snacks that are appealing to picky eaters but also ensuring that they provide the necessary nutrients.

In today’s fast-paced world, time is of the essence. As a busy parent juggling work, school runs, or other commitments, it can often be difficult to feed kids on the go. Providing healthy snacks can also be a problem especially for picky eaters. Convenient snack options are often loaded with sugar and fat and lacking in vitamins and minerals. But there are healthier options to choose that are quick, easy and are great for maintaining energy levels and curbing hunger pangs. 

According to the British Dietetic Association, children need healthy snacks in order to get the correct balance of nutrition and to grow and stay healthy. Snacks can be very useful to ensure picky eaters get a range of nutrients during the day.

What to look for in Snacks for Picky Eaters

When selecting quick and easy snacks for picky eaters on the go, it’s important to prioritise certain qualities. They need to have a good balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Opt for snacks that offer fibre, protein, and healthy fats to promote satiety and sustained energy levels. They also need to be:

• Portable and non-messy finger foods
  
• Accessible and easily available without much effort
  
• Simple to prepare
  

Ideas for Snacks for Picky Eaters on the Go

Fruit-based snacks

• Fresh fruits with pre-cut options: Pack bite-sized fruits like grapes, berries, or melon slices in small containers or snack bags. Alternatively, choose pre-cut fruit cups available in stores for convenience.
  
• Dried fruit and trail mix combinations: Create a customised trail mix using dried fruits like raisins, cranberries, or apricots along with nuts, seeds, and a sprinkle of dark chocolate chips. 
  
• Fruit squeezes and fruit leather: Opt for convenient fruit squeezes or pouches that contain pureed fruits without added sugars. Alternatively, choose fruit leather made from 100% fruit for a portable and tasty treat.

Protein-rich options

• Hard-boiled eggs: Prepare a batch of hard-boiled eggs in advance and pack them as a protein-packed snack. Sprinkle them with a pinch of salt and pepper or try with a dollop of hummus.
  
• Pre-packaged cheese and crackers: Look for pre-portioned cheese and whole grain cracker packs available in stores. They provide a balanced combination of protein and carbohydrates. Snack boxes containing breadsticks and a portion of cream cheese are great on the go.
  
• Greek yoghurt cups: Grab single-serving Greek yoghurt cups that come in various flavours. They are rich in protein and can be enjoyed plain or with a sprinkle of granola or fresh fruit. Squeezable yoghurt tubes are also handy but try and choose ones with a lower sugar content.

Whole grain choices

• Granola bars and energy bites: Choose granola bars or energy bites made with whole grains, nuts, and dried fruits. Look for options with minimal added sugars and no artificial ingredients.
  
• Rice cakes and popcorn: Opt for rice cakes or popcorn as low-calorie, whole grain snacks.
  Customise them by adding a light sprinkle of cinnamon or your favourite spices. Popping your own popcorn at home is a simple and fun activity to do with your child.
  
• Whole grain crackers with spreads: Pair whole grain crackers with spreads like nut butter, cream cheese, hummus, or guacamole for a satisfying and nutritious snack.

Vegetable-based snacks

• Baby carrots and hummus: Pack baby carrots with a side of hummus for a crunchy and flavourful combination. It provides a balance of fibre, vitamins, and protein.
  
• Sugar snap peas and dip: Enjoy the crispness of sugar snap peas with a side of your child’s favourite dip. Look for low-fat or Greek yoghurt-based dips for a healthier option.
  
• Cucumber slices and guacamole: Slice cucumbers into rounds and pair them with guacamole for a refreshing and nutritious snack. Guacamole offers healthy fats and a burst of flavour.

Quick and easy homemade snacks

• Mini sandwiches with preferred fillings: Prepare mini sandwiches using whole grain bread or pittas and fill them with preferred fillings such as lean meats, cheese, or sliced vegetables.
  
• Baked goods with hidden fruits or vegetables: Make homemade muffins, energy balls, or bars using recipes that incorporate fruits or vegetables. Examples include courgette muffins or energy balls with dates and chopped nuts. This is a great way to add vegetables to a child’s diet.
  
• Smoothies or shakes with added nutrients: Blend together a mix of fruits, yoghurt, milk or a milk alternative, and a handful of spinach or kale for a nutrient-packed on-the-go snack. They can be easily transported in a suitable bottle or flask. If buying ready made smoothies try to find ones that use whole fruits, not just juice. Also choose ones with lower sugar content.

These snack ideas provide a variety of options for picky eaters on the go. They are not only quick and easy to prepare but also offer nutritional value. Experiment with different combinations to find the snacks that best suit your picky eater’s preferences and dietary needs.

Extra Tips for Encouraging Picky Eaters to Try New Snacks

Presentation and visual appeal

• Try to make snacks visually appealing: Arrange snacks in an appealing way, using colourful fruits and vegetables or arranging them in fun shapes. This can make them more enticing and appealing to picky eaters.
  
• Get creative with presentation: Use cookie cutters to shape fruits, vegetables, or sandwiches into fun and appealing shapes. This can make snacks more visually interesting and exciting to try.

Involving picky eaters in snack preparation

• Take your child grocery shopping: Involve your picky eaters in the grocery shopping process. Let them choose a new fruit, vegetable, or snack option they want to try. This gives them a sense of ownership and increases their willingness to try new things.
  
• Let them help in the kitchen: Encourage picky eaters to participate in snack preparation. Let them wash fruits or vegetables, mix ingredients, or assemble snacks. Being involved in the process can increase their interest and curiosity in trying the snacks they helped prepare.

Gradual exposure to new flavours and textures

• Start with familiar foods: Introduce new snacks by incorporating elements of familiar foods they already enjoy. For example, if they like cheese and crackers, try introducing a new type of cheese or a different type of whole grain cracker.
  
• Mix new and familiar flavours: Combine new flavours with familiar ones to ease picky eaters into trying new snacks. For instance, mix a small amount of a new fruit with their favourite yoghurt or blend new vegetables into their favourite pasta sauce.
  
• Offer small portions: Present new snacks in small portions to avoid overwhelming picky eaters. Gradually increase the portion size as they become more comfortable and open to trying new flavours and textures.

Final Tips for Snacks for Picky Eaters

• Be patient and understanding: Recognize that picky eating is a normal phase for many children and that their preferences may change over time. Avoid power struggles or forcing them to eat foods they dislike, as this can worsen their aversion.
  
• Make snack time enjoyable: Create a positive and relaxed environment during snack times. Don’t put too much pressure on your child to eat something.
  
• Role modelling: Set a good example by enjoying a wide variety of foods yourself. Picky eaters are more likely to try new foods when they see others around them enjoying them.

Remember, each picky eater is unique, and what works for one may not work for another. Patience, persistence, and a positive attitude are key when dealing with picky eaters’ preferences. By understanding their needs and implementing strategies to expand their food choices, you can help them develop healthier eating habits and enjoy a wider range of nutritious foods.

I hope these snack ideas for feeding picky eaters on the go provide a range of options that meet various nutritional needs and taste preferences. 

With a little creativity, patience, and the right strategies, it is possible to find quick and easy snacks that satisfy every picky eaters’ preferences and needs. By providing nutritious and appealing snacks, you can help your picky eater develop a more varied and enjoyable snacking experience while ensuring they receive the nutrients they require.