Healthy Snack Ideas for Kids With Milk & Peanut Allergies

Foods to Make at Home

• Popcorn is an excellent snack for your child that is full of fiber. Use an air popper to make popcorn so you can control the toppings and the portion size, which should be 3/4 cup. Sprinkle the popcorn with a little bit of salt for taste. Avoid pre-packaged popcorn which typically uses butter as an ingredient. Try making your own baked sweet potato chips at home for another allergen-free snack. Sweet potatoes are rich in vitamin A, vitamin C and fiber. To make the chips, slice the sweet potato into thin strips and place them on a cookie sheet. Drizzle the potatoes with olive oil and a pinch of salt. Bake them at 200 degrees Fahrenheit between one and two hours. A healthy serving size of baked sweet potato chips for your child is about 1 cup.

Fruit

• Fruit makes a healthy and sweet snack that is loaded with fiber and nutritional vitamins and minerals. A healthy serving size for fruit for your child is about 1 cup. Fruit can be served sliced, chopped, raw or cooked. Whip up a fruit salad with grapes, apples and melons or create a tropical fruit salad with kiwi, pineapple and bananas. Cut up apples and serve them with almond butter or sunflower seed butter. Make fruit smoothies with frozen fruit and soy, almond or rice milk. Make fruit kabobs using your child̵7;s favorite fruits, which is not only a delicious snack, but also a fun activity to do with your child.

Pre-Packaged Food

• Give your child whole grain crackers, which contain fiber and healthy nutrients such as vitamin E, magnesium and zinc. A healthy serving is about five crackers. Whole grain crackers make excellent snacks alone or paired with creative toppings. Serve whole wheat crackers, brown rice crackers or rice cakes with almond butter or jelly made with 100 percent fruit. Hummus also makes an appetizing topping. For a quick snack, top the crackers with low sodium and sulfite-free lunch meat or pepperoni. Granola -- one granola bar or 1 cup of granola -- is also a healthy pre-packaged snack your child can enjoy. Granola bars are healthy because they contain fiber, antioxidants and other nutrients ̵1; depending on the ingredients. Confirm the ingredients on the nutrition label as many granola products contain peanuts or milk products.

Vegetables

• Make vegetables into a snack, which are full of fiber, vitamins and minerals. One serving size of vegetables is about 1 cup unless you are serving leafy greens, in which a serving size is 2 cups. Cut up broccoli, cauliflower and carrots and serve them with a dairy-free Italian dressing. Try serving baby carrots or celery with hummus or a different allergen-free dip. Bake some crispy kale chips for the kids. Kale is high in iron, vitamin K and is loaded with antioxidants. To make the vegetable chips, cut up the kale into 2-inch pieces and place them into a bowl. Toss the kale with olive oil and season it with coarse sea salt. Place the kale on a baking sheet and bake the chips at 350 degrees for 12 to 15 minutes.