I have a lot of ideas for the Resources section of my website that I hope to implement over the next few weeks. One idea I have already gotten started on is a Healthy Snacks page. I’ve begun putting together a list of gluten and dairy free snack ideas that I plan to add to over time. If you’d like to contribute your ideas, I’d love to hear from you – please comment on this post or get in touch.
Most children will be ready for a substantial snack in the mid-afternoon (after school for school-aged children). Younger children may also need a mid-morning snack. My recommendation is to give your child a hearty snack at those times but to discourage grazing at other times – treat snack time as a mini-meal if you will. Your child is more likely to eat well at mealtimes if she has not been grazing throughout the day. And just as you would not serve the same thing for dinner every night (would you?), rotate your snacks as much as you can.
Here is the list so far. I’ll be updating it as new ideas come in over in on the Healthy Snacks page in the Resources section.
- carrot and cucumber sticks with hummus
- a hardboiled egg, a soft-boiled egg with (gluten free) toast soldiers or a couple of hardboiled quail eggs
- a wedge of Spanish tortilla with some cherry tomatoes on the side
- a glass of gazpacho *
- a handful of edamame
- a slice of Brain Food banana bread
- trail mix: combine any nuts, pumpkin seeds, sunflower seeds raisins, dried cranberries, maybe even some dark chocolate
- a small bowl of applesauce
- a few nori chips
- watermelon shapes
- a sliced apple with cashew butter – or make it sandwich style
- falafel * dipped in hummus
- a handful of grapes (in summer try freezing the grapes)
- homemade cinnamon apple chips
- cucumber or avocado maki, with a little tamari sauce
- half an avocado, eaten with a spoon or mashed on some (gluten free) toast with a small amount of olive oil and salt
- baked kale chips
- peanut butter and honey on a rice cake, topped with sliced banana or pear
- stovetop popcorn
- a power bar, like this apricot one
All of these snacks are free of gluten and dairy, and suitable for a GFCF diet – but always check labels for any food that is not homemade. I’ve added a * for foods that sometimes contain gluten or dairy, so double-check these or make your own.