Don’t Slack on School Snacks: Fuel for Learning and Growth

Snacks are an essential part of a child’s diet, yet many snack ads aimed at children promote options that are far from healthy. Cookies dipped in chocolate, sugary pastries, and chips high in salt and fat taste good but do little to support lasting energy or health. Instead, these snacks often lead to energy crashes that leave kids feeling sluggish and unfocused.

With a little planning, parents and kids can prepare healthy school snacks using foods from Canada’s Food Guide that support growth, boost energy, and help kids stay sharp at school.

Why Are Snacks Important?

Here are two key reasons:

• Snacks provide almost one-third of children’s daily calories, making them an important source of their nutrition.

• Children have small stomachs and may struggle to eat enough at meals alone to meet their nutrient needs.

Nutritious snacks fill that gap by providing extra energy, vitamins, and other essential nutrients throughout the day. Research shows that children who eat a healthy diet have better focus, mood, and academic performance at school. Offering kids balanced snacks is one step that helps them stay engaged and energized.

How to Make Healthy School Snacks

Simply pair a fibre-rich food with protein.

• Fibre (found in fruits, vegetables, whole grains, legumes, nuts, and seeds) slows digestion, keeping children fuller longer and preventing energy spikes and crashes.

• Protein (found in dairy, eggs, fish, meats, legumes, nuts, and seeds) builds strong muscles, supports brain development, and keeps hunger at bay so kids can focus.

• Here are some easy school snacks with fibre and protein:

• Greek yogurt with granola

• Grapes with lower-fat cheese

• Fresh veggies with tzatziki

• Trail mix make it with pumpkin or sunflower seeds (instead of nuts) for a school-safe option.

• Tuna or chicken salad with whole-grain crackers

• Roasted chickpeas

Don't Forget After-School Snacks

After a full day at school, kids often come home hungry. A study in the Canadian Journal of Public Health found that the after-school period between 3-6 PM is when kids are most likely to have nutrient-poor snacks. This is a perfect time to offer something nourishing like a fruit smoothie or grilled cheese sandwich made with whole-grain bread to tide them over until dinner.

Snacking for Success

As snacking makes up such a large part of a child’s diet, selecting quality foods is key. Prioritize snacks with fibre and protein-rich foods from Canada’s Food Guide to give children the nutrients they need to succeed at school and beyond.

References:

(Government of Canada. (2025, March). Healthy snacks. Retrieved July 20, 2025, from https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-snacks/

U.S. Department of Agriculture, Food and Nutrition Service. (2022, May). A guide to smart snacks in school. Retrieved July 20, 2025, from https://fns-prod.azureedge.us/sites/default/files/resource-files/smartsnacks.pdf

Gilbert, JA., Miller, D., Olson, S., & St‑Pierre, S. (2012). After‑school snack intake among Canadian children and adolescents. Canadian Journal of Public Health, 103(6), e448–e452. https://doi.org/10.1007/BF03405636