Balanced Snacks for Busy Preschoolers
Hi, I’m Briana - a mom of two young kids and a registered dietitian.
I previously worked at NewYork-Presbyterian/Weill Cornell and Mount Sinai in both inpatient and outpatient settings, and I now run my own private practice. I help patients navigate diabetes, kidney and heart health, prenatal and postpartum nutrition, and sustainable weight loss using a holistic, whole food focused approach that supports long term health That same philosophy carries into how I think about feeding kids.
Why Snacks Matter
Preschoolers are busy. Between learning, playing, climbing, imagining, and growing, their little bodies and brains need steady fuel throughout the day. Snacks aren’t just something to hold them over between meals - they’re an opportunity to support energy, focus, digestion, and healthy growth. When it comes to snacks, I aim for options that are balanced, tasty, and realistic. The best snacks are built from whole foods like fresh fruits and vegetables, dairy, healthy fats, protein, and fiber rich options. Pairing foods rather than serving just one item helps keep blood sugar steady and kids satisfied longer - think:
● apple with nut butter
● veggies with guacamole
● crackers with cheese
● fruit with yogurt.
And while whole foods are the foundation, packaged snacks can absolutely be part of the routine when chosen thoughtfully. The goal is simple ingredients, minimal added sugar, and real nourishment.
Packaged snacks I like, use, and feel good recommending:
● Simple Mills Sweet Thins - Crunchy crackers made with almond flour and minimal
ingredients.
● Tata Raw Maple Sprouted Walnuts - sprouted walnuts lightly sweetened with maple for healthy fats, minerals, and crunch.
● SuperSeedz Maple Sugar & Sea Salt Pumpkin Seeds - rich in zinc and magnesium with a lightly sweet-salty crunch. Code: BrianaNutrition15 for 15% off.
● Awesome Sweet Potato Freeze-Dried Sweet Potato Sticks - Made with just sweet
potato, coconut oil, and salt. Code: BrianaNutrition for 10% off.
● Beef Jerky (e.g. Chomps) - Protein-rich snacks made with minimal ingredients to help kids stay full longer.
● Solely Mango Fruit Snacks / Fruit Jerky - A great swap for traditional fruit snacks made with just one ingredient: dried mango.
● Nature Nate’s Popped Sorghum - A light, crunchy popcorn alternative made
from whole-grain sorghum. Code: BrianaNutrition for 15% off.
● Healing Home Foods Graham Cracker Bites - Nutrient-dense crackers made
with whole-food ingredients and no refined sugar.
● Oh! Goodness Halva - Sesame-based treat sweetened with honey.
● Sweet Nothings - Smoothie pops made with fruit, veggies, and seeds, enjoyed like an ice pop.
● Mamma Chia Chia Pod Vitality Snacks - Fruit purée combined with chia seeds for
fiber, omega-3s, and lasting energy. Code: Briana10 for 10% off.
● Dang Foods Coconut Chips - Crunchy coconut chips that provide healthy fats and
natural sweetness.
● Cerebelly Bars - Nutrient-focused bars designed with brain-supportive ingredients and lower added sugar.
● Simple Mills Pop Mmms - Cheddar baked snacks made with simple,
recognizable ingredients.
● Natierra Organic Freeze-Dried Fruit - Just fruit, gently freeze-dried for crunch
and convenience with no added sugar.
● Dino Bars - Soft snack bars made with simple ingredients and no artificial additives.
● Once Again Nut Butter Pouches - single-ingredient nut butters that provide healthy fats and protein in an easy, mess-free pouch.
● Top Seedz Crunchy Seed-Based Crackers - Provide fiber, healthy fats, and plant
protein
.
● SeaSnax Seaweed Snacks - Light, crunchy seaweed snacks that provide minerals
like iodine.
● Skout Organic Bars - Simple ingredient bars made with whole foods like oats, nut
butter, and fruit.
● Moon Cheese Crunchy Cheddar Cheese Bites - Made with real cheese for calcium
and protein.
Snacks don’t have to be complicated, they just need to be intentional. Balanced, simple, and rooted in real food can go a long way in supporting growing kids.
Briana Gelfand, MS, RD, CDE, CDN
🌐 BrianaNutrition.com
📧 Briana@BrianaNutrition.com
