Tips for healthy snacks at school and work

It is important to eat healthy snacks at school and at work. When your children go to school, they should be given a so-called break snack. This consists of something to drink and something to eat. The break snack often also has to be healthy. These break snacks are not only useful and tasty for children, but can also be eaten at work as a healthy snack or snack.

Break snack, healthy snack or healthy snack

Children usually have a break snack at school between 9:30 and 10:00. By eating and drinking something, they gain new energy and can concentrate better during lessons. Many schools have rules for the break snack. Candy and cookies are not allowed. Sometimes a breadstick (whole wheat variants are also available) or gingerbread is allowed. Fruit and vegetables are always good.
Although the examples below refer to school-age children, they are also very suitable for adults as a healthy snack or as a healthy snack during the day.

Variation in the break snack

Although adults often think that it is important to vary the break time snacks, it can be very nice for children (especially in the beginning when they go to school) to always get the same thing. Let your child choose from a number of options, so there is a greater chance that the break snack will be consumed.

Marking/labeling items

At some schools there are separate places (table or cupboard) where children have to put their break snack. It is then important to mark the cup and drum with a good name sticker. It often happens that several children in a class have the same cup and drum as your child. To avoid confusion (or arguments), it is important to have a good name sticker. This is also useful if your child’s cup accidentally ends up in another child’s bag or is simply lost (most schools have a lost and found box and there are often cups and tins in it). If you provide loose fruit, please also write your child’s name on it.


You always benefit from purchasing a good leak-proof cup. A single pack of drinks every day adds up considerably over the year. If you make lemonade yourself with thick juice or syrup, try to make it gradually less sweet. Children unknowingly ingest a lot of sugar cubes through these drinks. You can also provide (chocolate) milk (keep in mind that the temperature at school is usually quite warm and the milk therefore also warms up), tea (some varieties of herbal tea are also good to drink cold) or just water. You can also provide an empty cup or a cool drinking bottle that your child can fill at school.

Healthy break snacks to eat

Let your child choose and possibly make it a small candy party with different things (for example a piece of apple with a tomato and a few blueberries).


Depending on the age of your child, you can give a whole apple (it is useful to wash it at home) or a few pieces in a small tin. Some apples turn brown quickly. This can be prevented by lightly rubbing them with a drop of lemon (make it easy for yourself with a bottle of lemon juice).


Bananas are vulnerable, they quickly become bruised. The problem is that they are difficult to fit in a drum. Even the special banana drums do not fit every banana. Opening can also be difficult for very young children.


Older children can bring loose tangerines. For young children it is often nice if the mandarin is already peeled and in a tin.

Dried apricots

If your children don’t like the bright orange dried apricots, try the organic variety (available in health food stores and sometimes on the market). These dark apricots really taste different.

Cocktail tomatoes (also called snack tomatoes)

Sometimes messy. If necessary, give your child an (old burp) cloth. Or choose the smallest ones that fit in your mouth at once.

Dried cranberries

Dried cranberries are sweetened. It does give you extremely sticky hands.


One piece or a few slices. Just what your child likes.


Small carrots to eat on their own can be purchased in bags, but you can also give a piece of winter carrot or these in slices.


They stay tastier with the crown on, but removing it can cause a mess. If necessary, provide an (old burp) cloth.


Also called superfood (very good for you).


Go for fresh raspberries. The frozen ones make a mess and taste less good.


Sometimes messy. If necessary, give your child an (old burp) cloth.


Give a piece in the peel (in plastic cling film) that your child can easily bite off or in loose pieces in a tin.

Child does not eat or drink the break snack

Keep in mind that some children, when they go to school, are so impressed by what is happening around them that they literally forget to eat and drink. Ask the teacher to keep an eye on things. Drinking is certainly very important. Don’t give too much. For some children, drinking a full cup is really too much. Half is also good. You can always put in a little more. Don’t give too much food either. After all, it is a break snack. Consult with your child. Two, three or four pieces of apple? Three, four or five tomatoes? If your child is allowed to participate in the decision-making process, the chances are greater.

Scroll to Top