Super Snacks for Super Kids

The return to school can be hectic for both children and parents. This year, school may look different for your family, but no doubt, your children will still be hungry come snack time! The good news is that snacks are a good way to make sure your child is meeting their nutritional needs. Sometimes it can be difficult to meet these needs simply through food at mealtimes.

While it is easy for kids to grab a bag of chips to snack on, there are some ways you can make snacking both hassle-free and nutritious!

  • Choose snacks that your kids enjoy: Make a list of snack options and ask your kids which ones they like the most.
  • Plan ahead: Choose and prepare nutritious snacks ahead of time so that they are ready to go. Your kids may be able to help in preparation as well!
  • Keeping them accessible: Keep nutritious snacks where kids can easily see or grab them.
  • Make snack time fun: Having snacks with bright colors and different textures is visually appealing to kids.

Luckily, there are many different ways you can incorporate nutritious food into your child’s diet through snack time. You can find them in every food group, so you can always switch it up to fit your child’s needs. Here are some quick and easy snack ideas you can try at home:

For additional snack and recipe ideas, visit Spend Smart. Eat Smart.

Written by Jonnee Sulzberger, ISU Dietetic Intern

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts

Frozen Pudding Sandwiches

It is July and it is hot! This is the perfect time for our July recipe of the month – Frozen Pudding
Sandwiches. These treats are sure to cool you down on a hot summer day.

Frozen Pudding Sandwiches are like ice cream sandwiches only made with pudding. You simply stir an
instant pudding mix with milk and peanut butter to make a thick, creamy filling that goes in between
two graham cracker squares. Freeze them for about three hours and then they are good to go. They
make a great snack or dessert on a hot day (or any day).

I have made this recipe with both chocolate and vanilla pudding mixes and people like them either way.
However, peanut butter lovers often prefer the vanilla pudding mix and chocolate lovers prefer the
chocolate pudding mix. Also, if you would like to make these, but peanut allergy is a concern, you can
substitute sunbutter or another nut butter.


Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

More Posts - Website

Flavors of Fall Zipped up in a Bag

pumpkin puddingWhen my girls were young we often made Pumpkin Pudding for a fall dinner dessert. Pudding is inexpensive and also light and not overly filling. The Pumpkin Pudding recipe includes a full can of pumpkin, so you are also getting the added fiber and Vitamin A pumpkin is known for. With the pumpkin pie spice seasoning added, it tastes like pumpkin pie!

For a fun activity with young children, try making Pumpkin Pudding in a zip top bag!

  1. Add the pudding mix and seasoning into a one-gallon zip top bag.
  2. Then add the pumpkin and milk and close the top.
  3. Be sure to get bags with a good seal. Freezer bags work well for this activity.
  4. Pass the bag to the children so they can knead and mix the ingredients together by squeezing the bag with their hands. They will enjoy the fun of watching the ingredients blend together and become thicker as the pudding sets up.
  5. When it’s mixed and thickened, cut a small hole in one corner of the bag and squeeze the pudding into bowls.

Written by Jill Weber, Human Sciences Specialist-Nutrition and Wellness

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts

Holiday Entertaining- Snacks and Desserts

pumpkinpuddingThe temperatures are dropping, and the holiday season is right around the corner. The holidays are a great time to celebrate and enjoy the company of family and friends. The month is filled with parties and good cheer – and plenty of food! Here are some ideas to keep the holidays delicious without throwing nutrition to the wind.

Flavored popcorn

Popcorn is a perfect healthy whole grain snack to have around when entertaining, but plain popcorn doesn’t always get my mouth watering. Luckily, there are plenty of ways to spruce up an old favorite! Check out all these twists. I recommend Vanilla Corn and Nut Corn (Yum!).

Rhonda’s Deviled Eggs

Deviled eggs are one of my favorite snacks to munch on this time of year. They’re easy and relatively inexpensive to make, and they are a fun dish to bring to a holiday potluck. Packed with plenty of protein, an egg is filling enough to keep you from raiding the cookie table all night.

Pumpkin Pudding

There’s nothing wrong with a sweet little treat after dinner, but traditional holiday pies are often packed with sugar and extra calories. This pumpkin pudding is a healthy alternative that doesn’t sacrifice great flavor. It just might become your family’s new favorite!


ISU Dietetics Student

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

More Posts

Banana Pudding Parfait


Our featured recipe this month is a perfect one to get your kids involved in the kitchen. Kids enjoy helping in the kitchen and are often more willing to eat foods they help prepare. Plan ways the children in your care can help you. Be sure to consider the age of the child. For this recipe kids can:

banana pudding

  • Wash their hands (do this before starting any cooking).
  • Crush the graham crackers up by putting them in a seal-able plastic bag and rolling the side of a glass over them.
  • Peel and cut up the bananas.
  • Measure and pour the milk.
  • Stir the pudding.
  • Layer the pudding, crushed graham crackers, and bananas.
  • And clean up the dishes.

After you make this recipe with your kids, let them experiment with other pudding flavors and fruit.  If they want to take it for lunch or a picnic make it in small plastic containers with lids.  Keep cold with ice packs.

Check out these resource for additional ideas …

Peggy Signature


Banana Pudding Parfait

Serving Size: ¾ cup | Servings: 6


  • 1 package (0.8 ounce) sugar-free instant vanilla pudding
  • 2 cups cold nonfat milk
  • Banana Pudding Parfait Label4 graham crackers, crumbled (12 tablespoons or ¾ cup crumbs)
  • 2 bananas, sliced


  1. In a medium bowl combine pudding mix and 2 cups of milk. Beat until well blended (about 2 minutes) with a wire whisk, rotary beater, or electric mixer at lowest speed.
  2. Let set for 5 minutes.
  3. Set out 6 glasses.
  4. Put about 3 tablespoons of pudding in the bottom of each glass.
  5. Sprinkle a heaping tablespoon of graham cracker crumbs on the pudding in each cup.
  6. Layer ¼ of the banana slices on crumbs.
  7. Repeat with layers of pudding, graham crackers, and banana slices.
  8. Serve immediately or cover and refrigerate.

Join Our Mailing List

Enter your email address:


Recent Posts

Posts from the Past