Unhealthy Snacks for Kids: Snacks that look healthy but aren’t

It’s common to offer unhealthy snacks for kids, as some snacks that appear healthy may contain high levels of added sugars, sodium or artificial ingredients. Identifying these “snack traps” is critical to improving children’s diets and encouraging healthier habits.

Examples of Unhealthy Snacks for Kids

Packaged Fruit Juices

Although made with fruit and, in some cases, fortified with vitamins and minerals, most of these products contain high fructose corn syrup and lack fiber, which can cause blood sugar spikes and affect children’s metabolic health.
A healthy alternative is to consume fruit in its natural state, i.e. whole, or opt for water with slices of natural fruit.

Granola Bars

They look healthy because they contain ingredients such as oats and nuts, which give the impression of being a nutritious source of energy.
But many commercial varieties are loaded with sugar and hydrogenated oils, making them highly processed options.
The best option is to make homemade bars with oats, seeds and small amounts of honey or dates to sweeten naturally.

Flavored yogurt

Yogurt is a source of high biological value proteins, calcium, probiotics, among other nutrients, which are beneficial for health and growth.
However, flavored yogurt often contains high amounts of sugar and artificial additives, which reduces its nutritional benefits.
A healthy alternative is to prefer plain unsweetened yogurt, accompanied by fresh fruit to enhance its flavor.

Infant Cereals

It’s one of the most consumed products at breakfast. They are usually enriched with vitamins and minerals, which gives the impression of being a nutritious option.
However, most contain large amounts of sugar and refined flours, which can contribute to excessive consumption of simple carbohydrates.
It’s better to opt for oat flakes with fruits and nuts or whole grain cereals with no added sugar.

«Wholemeal» Cookies

Their packaging often highlights terms such as “whole grain” or “sugar-free”.
Despite these claims, many are still ultra-processed and may contain low-quality sweeteners or fats.
A healthy alternative is to prepare homemade cookies with oats and banana, avoiding the use of added sugars or refined flours.

Unhealthy Snacks for Kids: Conclusion

In my experience as a nutritionist, not everything that looks healthy is really healthy, being unhealthy snacks for kids. That’s why it’s important to read nutrition labels carefully and opt for fresh, homemade foods, which can make a big difference in children’s diets.
Encouraging the consumption of natural, minimally processed ingredients and a low-sugar diet is key to ensuring that children get the nutrients they really need for growth and development.

Written by: Nutritionist Andrés Izurieta

Bibliographic citations:

Manual de Nutrición | Asociación Española de Pediatría. 2021. Disponible en: https://www.aeped.es/comite-nutricion-y-lactancia-materna/nutricion-infantil/documentos/manual-nutricion-aep-2021

Nguyen M, Jarvis SE, Chiavaroli L, Mejia SB, Zurbau A, Khan TA, et al. Consumption of 100% Fruit Juice and Body Weight in Children and Adults: A Systematic Review and Meta-Analysis. JAMA Pediatr. 2024.

García AL, Morillo-Santander G, Parrett A, Mutoro AN. Confused health and nutrition claims in food marketing to children could adversely affect food choice and increase risk of obesity. Arch Dis Child. 2019.