Dietitian shares easy, kid-approved snack ideas to keep hunger and junk food cravings in check this summer

Kids need three balanced meals and two healthy snacks a day to keep their hunger in check, and summer break doesn't change that, according to Shannon O'Meara, a registered dietitian with Orlando Health's Center for Health Improvement.

O'Meara says pairing protein with fiber is the key to a snack that actually keeps kids full. Good options include beans, nuts, seeds, milk, yogurt, cottage cheese and lean meats, along with fruits, vegetables and whole grains.

"Healthy eating can be fun, and this is a normal thing, and it's not just something that's associated with going to school," O'Meara said.

Her first tip is to make healthy snacks easy to grab. She recommends cutting up fruits and vegetables soon after buying them, or buying them pre-cut, so they're ready to eat whenever kids get hungry, whether that's at home or on a road trip. Simple combinations like apple slices with peanut butter work well, and O'Meara suggests getting kids involved in building their own snacks so they understand why the right foods matter.

"How can we encourage healthy eating, not as a punishment as maybe some people think about, but really as, I feel so good when I eat these foods," she said.

Making snacks fun helps too, O'Meara says. Themed snacks are always a hit, like "ants on a log," celery topped with peanut butter and raisins, or a "dirt cup" made with Greek yogurt, berries and chia seeds. Parents can also put together a kid-friendly charcuterie board or a "snackle box," a tackle box filled with a variety of healthy foods instead of fishing gear.

For parents who aren't confident in the kitchen, O'Meara says not to stress over it.

"If it is a burden for you, let's say you're not super kitchen savvy, you know, just do what you're able to," she said.