Healthy Snacks For Preschoolers & The Nutritional Values

It can be difficult for preschoolers to meet all their nutrient needs eating just the three basic meals, which is why snacks are an important part of a preschooler's diet. Offering your preschooler healthy snack options will maximize his nutritional intake and set him up for good eating habits that he can carry with him into adulthood.

Fruit

You can't go wrong with fruit as a snack for your preschooler. Fruits are low in calories and high in essential nutrients such as vitamin C, vitamin A, folate, potassium and fiber. One small orange meets more than 100 percent of your preschooler's vitamin C needs. It contains 45 calories, 0.9 g of protein, 0.1 g of total fat, 11 g of carbohydrates, 2.3 g of fiber, 51 mg of vitamin C, 216 IU of vitamin A, 29 micrograms of folate and 174 mg of potassium. Watermelon also makes a healthy choice, meeting more than 100 percent of your preschooler's vitamin A needs, with 46 calories, 0.9 g of protein, 0.2 g of total fat, 11 g of carbohydrates, 0.6 g of fiber, 170 mg of potassium, 5 micrograms of folate, 12 mg of vitamin C and 865 IU of vitamin A in a 1-cup serving.

Yogurt

Preschoolers need 700 to 1,000 mg of calcium a day to support bone growth. Offering yogurt for snack can help your preschooler meet his needs. A 4-oz. serving of low-fat, fruit-flavored vitamin D-fortified yogurt contains 115 calories, 5 g of protein, 1 g of total fat, 0.7 g of saturated fat, 22 g of carbohydrates, 66 mg of sodium, 172 mg of calcium, 59 IU of vitamin D and 22 mg of potassium. Vitamin D is also an important nutrient for bone health and preschoolers need 600 IU a day.

Whole Grain Crackers

Increase your preschooler's intake of whole grain foods by offering her whole grain crackers as a snack. Whole grains are a good source of fiber, magnesium, selenium and iron. A good whole-grain cracker choice should list a whole-grain, such as whole wheat, as the first ingredient on the nutrition label. A serving of six whole-grain crackers contains 120 calories, 3 g of protein, 4 g of total fat, 19 g of carbohydrates, 2.9 g of fiber, 0.94 mg of iron, 31 mg of magnesium and 2.8 micrograms of selenium. Iron helps keep blood oxygenated, and is essential for normal growth and development. A preschooler needs 7 to 10 mg of iron a day.

Edamame

Offering your preschooler green soybeans still in their pod, or edamame, can make a fun way for him to meet protein, fiber and iron needs. A 1/2 cup serving of prepared, shelled edamame contains 95 calories, 8 g of protein, 4 g of total fat, 8 g of carbohydrates, 4 g of fiber, 1.76 mg of iron and 241 micrograms of folate.