Locations:
Search IconSearch

On the Go? 20 Unprocessed Finger Foods For Kids Are Within Reach

Skip the hours of prep time — Mother Earth has done most of it for you

Healthy snacks for kids including mandarin oranges, kiwi, apples

They say, “Be wary of the middle aisles of the grocery store.” Who is the mysterious “they?” And what happens in the middle?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“They” are dietitians and health professionals who know processed foods dwell in the middle aisles (usually at eye-level). “Processed foods often have few health benefits and are often full of additives and sugar,” says pediatric dietitian Jennifer Hyland, RD.

“Parents may reach for them because they’re convenient to serve — but there are plenty of healthy finger foods out there. You just have to know where to look.”

How to spot processed foods

Processed foods are, not surprisingly, packaged in a way that entices kids — lots of colors and cute characters. Hyland says some boxed foods are perfectly appropriate, but not if the ingredient list is extremely lengthy and you can’t make out what many of the words mean.

Instead, choose packaged items with the fewest ingredients, such as tortilla chips made from corn, olive oil and salt. These are typically less processed.

Go fresh

Perishable foods requiring minimal effort are your best choice. If necessary, you can pair them with lightly processed foods for a healthier-than-the-drive-thru snack.

Try these combos:

  • Mandarin orange, strawberries or banana with vanilla yogurt for dipping.
  • Pod-type veggies like snap peas or edamame.
  • Carrots or cherry tomatoes with yogurt-based ranch dip.
  • Zucchini or bell pepper strips with a side of hummus.
  • Lightly salted cooked sweet potato chunks or carrot fries with a sprinkle of cinnamon.
  • Salsa served with tortilla chips.
  • Apples and pears with nut butter for dipping.

Advertisement

Take advantage of these dairy or healthy fat options:

  • Avocado chunks or guacamole served with minimally processed tortilla chips.
  • Cottage cheese (with or without fruit).
  • Greek yogurt tubes.

Whip up some healthy, freezable treats

“You can have a lot of fun cooking with the kids to make your own grain-based snacks,” says Hyland. “It takes a little more effort, but if you make a batch and throw them in the freezer, they’ll be easy to grab and will thaw on the go.”

She recommends:

  • Whole grain mini muffins — zucchini, chocolate, banana or blueberry.
  • Cooked and refrigerated portions of pasta made from whole grains or beans — it’s totally fine to serve them cold with a side of marinara sauce for dipping.
  • Whole grain waffles or pancakes with natural peanut butter.
  • Homemade granola bars (or the less-processed granola bars that use natural sweeteners, like dates, typically found in the natural food aisles).

Healthy proteins are other easy options when you make them ahead of time. Try:

  • Quinoa bites made with broccoli and cheese.
  • Hard-boiled eggs.
  • Mini meatballs made from chicken, turkey or lean beef.
  • Tuna or chicken salad served with a side of crackers.
  • Hummus (you can also buy this at the store) and thin pretzels.
  • Tofu strips with a saucy side.

With fresh foods, size matters

Keep choking hazards in mind when selecting finger foods. “A child’s windpipe is about the size of their pinky finger. Cut food length wise so it’s thin enough to pass easily,” says Hyland. “For the youngest kids, peel and cook fruits and veggies so you can mash them with a fork or your child can easily gum them.”

The U.S. Centers for Disease Control recommends avoiding these foods for younger children:
• Raw vegetables like carrot sticks.
• Whole nuts.
• Whole grapes or cherry tomatoes.
• Popcorn or chips.
• Meats that are tough to chew.

Advertisement

Learn more about our editorial process.

Related Articles

Baby being fed from a plastic bottle
September 10, 2024/Children's Health
Baby Bottles 101: Here’s How Many (and What Kind) You Need

Ultimately, the choice depends on what works best for you and your baby, but it’s also important to be aware of the pros and cons of both

Child pulling back the eyelids of a sleeping parent in bed
September 9, 2024/Children's Health
What To Do if Your Child Is Waking Too Early

Set later bedtimes, create nighttime routines and limit long napping to help your early bird establish healthy sleep habits

Teen walking into bathroom at home
September 4, 2024/Children's Health
Kids and Teens Deal With IBS, Too

Pediatric IBS treatment involves making dietary adjustments, getting mental health support and — in some cases — taking prescription medication

Tofu and vegetables in enamel serving skillet
August 27, 2024/Nutrition
What You Need To Know About the Ornish Diet

This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support

Oversized germs and a giant eye with red in the sclera
August 26, 2024/Eye Care
COVID-19 and Pink Eye Are Possibly Connected

Studies have shown an increase in ophthalmic complications as a symptom of COVID-19

Mother gazing down at baby while breastfeeding
August 26, 2024/Children's Health
Can Your Baby Be Allergic to Your Breast Milk?

It’s highly unlikely your baby will have an allergic reaction to food you eat while you’re breastfeeding

Hands scooping pomegranate seeds from bowl onto fruit bowl
August 22, 2024/Nutrition
Is a Whole Foods, Plant-Based Diet Right for You?

Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity

Happy elementary school kids smiling, eating lunches at table
August 14, 2024/Children's Health
Building a Healthy Lunch for Students

A well-balanced lunch should include a protein, whole grain, fruit and vegetables, and a healthy snack

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad