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Real, Nutrient Dense Food Snack Time System


Snack time for my four growing children comes WAY too frequently. Their appetites are amazing! Honestly, I am confident that they absolutely eat more than I do in a day.

I can also tell when their snack requests are out of boredom, envy of another sibling’s snack or actual hunger. If it is the latter they get a filling snack that will carry them through to the next meal time. If it is either of the other two reasons, I give them something small in a smaller bowl that looks like it is more and light.

Even though it is a lot of work I seize this opportunity and fill them with great nutrition every time they are “starving”.


Whether it is after arriving home from a rigorous basketball game. William is snacking on soaked and dehydrated pecans with real salt, steamed green beans and a couple dates. 

Or, coming in from playing in the snow…Here are the girls’ snack bowls. Left over steamed peas, soaked and dehydrated almonds with real salt, black olives and a dried fig.

My snack system takes into context the whole day’s worth of food. When I create a meal or a snack for the kids, I bounce it off my mental list of daily nutrient needs. If they have not eaten enough protein, I fit it into the snack. If they had too much, I push the fruit/veggies.

TIP: There is an art to snack creation. If I handed William a bowl of steamed green beans as a snack after bball, he would be less than impressed. But, if I put pecans and a couple of dates with those green beans, BINGO, he will gobble all up.


Another pea and pecan combo with apples this time.


Here is a portable snack kit for a long car ride. Fruit salad with fresh mint and lemon balm, soaked and dehydrated nuts and black olives. I packed this combo in a larger box and the kids each got one to eat along the way.

TIP: I give them the whole kit all at once and they have to learn to portion it out. If they eat it all at once, that’s it. It does not take long to learn how to portion it out. 🙂


Here is a beach snack. Fresh blueberries, green pear and sprouted pumpkin seeds.

TIP: pumpkin seeds are tiny and slow down the snack enough so they don’t gobble it up in one bite!


After dinner “snacks” are typical if we eat very early. I will hear, Mommy I am super hungry right before we are ready to go to sleep. AWESOME!

Here is a satisfying after dinner snack of raw milk cheddar, avocado, strawberries, hemp seeds and toasted sunflower seeds. Lot’s of great fat and tryptophan to keep little tummies satisfied and ready for sleep.

TIP: If they “need” a snack or treat after dinner, pack it full of nutrition and satisfying fats for great sleep.



Amy Slater, CPT, FAFS
Follow Amy Slater, CPT, FAFS:

Nutrition and Fitness Trainer-Educator

I’m passionate about empowering moms through food and fitness. In addition to my nutrition and fitness credentials, I’m a mom of two sets of twins! I enjoy interacting with my readers and providing resources to help you. I hope you enjoy the blog and look forward to getting to know you!

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