Your child’s stomach is small (about the size of their fist), and their energy needs are high. Kids can’t get everything they need in just three meals a day. They also need a snack between meals and perhaps after dinner.

When deciding on a snack, choose foods that are:

• full of nutrients 
• limited in added sugars, saturated fat, and sodium
• from at least 2 food groups; always include a veggie or fruit

Make sure the ingredients in green are on your WIC food list.

Caution: It is important to steam hard veggies until soft for children under 4. Dried fruit and nuts are a choking hazard and should not be given to children under 4. Finely minced is okay to give.

Use the chart below to see how easy it can be to combine food groups into snacks. Notice how each snack example includes items from at least 2 of the 5 food groups. We have even included a simple recipe for creatively offering each combination.

Extended text for visually impaired

Check out wichealth.org's Health eKitchen site to save, share, and download recipes:

Deeper Dive

Headed out of the house and need ideas for snacks that travel well? Use these ideas for nutritious On-The-Go snacks!