If your kids are anything like mine, they are snacking MACHINES. They constantly want something to eat, and if they had it their way, it would be candy.

But as parents, we want to give our kids healthy snacks. This is especially important for kids with ADHD. Nutrition can greatly affect how our brains function. Snacks with high sugar and trans fats slow down our ability to focus and function.

So, I want to share some healthy snacks for kids with ADHD that they can take to school. Quick, healthy snacks aren’t hard to give your kids! And they will help them stay focused throughout the school day and when they come home to do homework.

What You’ll Hear in This Episode

• Exposing your kids to new foods
• Healthy snack options for school
• 80/20 method

Exposure to New Foods

My mom always packed me a PB&J for school – a classic for kids. But after a while, I started to get sick of them. I wanted to eat the fun foods my friends were eating. 

This experience made me think about how I want to feed my children. PB&J’s aren’t bad for you – there was nothing wrong with what my mom was feeding me. But I don’t want my kids to get sick of what I feed them and start to reach for foods that aren’t the best for them. I want them to be exposed to many different foods and encourage them to try new things. 

Healthy Snacks for School

These are the go-to snacks I recommend for my math astronauts to take to school. They’re quick, easy, mess-free, and budget-friendly options for healthy snacks for kids with ADHD. 

I recommend pre-packaged snacks if possible. These are super easy to put in a lunchbox for your child to have throughout the day.

• Granola bars (DIY it with my homemade granola recipe!)
• Beef jerky – I recommend Chomps.
• Dehydrated fruit – I recommend That’s It
• Fresh fruit

You can also buy big bags that you can portion into smaller sizes. This helps with portion control and can be more cost-effective. Here are some snack examples:

• Sweet potato chips – Jacksons is my favorite
• Homemade popcorn (vs. pre-popped because it usually has bad oils in it)
• Nuts

These snacks require refrigeration, so you may need to include an ice pack in their lunchbox for these snacks:

• Greek yogurt – I recommend Siggi’s
• String cheese and/or Babybel – it’s great to switch off with these two!

Add Some Fun Snacks, too!

Let’s face it – our kids will find a way to get the food they want. Maybe a friend shares it with them, or if they’re older, they buy it from a vending machine. There’s always a way.

So try to include some fun snacks in their school lunch! You want them to be excited to share the food they have vs. the other way around. The best way to do that is to make treats together. Here are some examples:

• Homemade energy bites
• Homemade mini-cookies
• Homemade mini-muffins

80/20 Method

I always recommend parents have snacks for kids with ADHD that are 80% clean and 20% not-so-clean. This gives your child a good balance and gives them some fun treats, too!

For the 20% not-so-clean snacks, I recommend:

• Mini M&Ms bag
• Over 50% dark chocolate

Get feedback from your child, too! I talked about letting your child make decisions in episode 27. It gives kids with ADHD a boost of confidence when you allow them to make a decision and go with it. Give them a few snack options and allow them to pick which ones they want.

I love making healthy snacks with my kids. I totally understand that there’s a need for quick grab-and-go snacks, but when I can, I love making food for them. My boys like to be involved and help me pour and mix ingredients. But they love taste testing even more! 

I talk more about healthy snacks you can make ahead of time in my meal prep guide. You can download it here. I hope this episode gave you some good ideas for snacks for kids with ADHD. 

If you liked this episode, check out…

Episode 17: How Nutrition Affects Your Mental Health

Episode 18: Beyond Chicken Nuggets – Unlocking the Secrets to Getting Kids to Try New Foods