(From Two Dietitian Moms Who Get It)
By Natalie & Brittni, dietitian moms and co-creators of Bloom Boost
Let’s be honest—snacks are a big part of parenting. Between school days, playdates, errands, and hangry meltdowns (ours and theirs), it can feel like someone is always asking for food. And with busy lives, we all need to make sure that those snacks not only fuel the kids but also support their health and emotional well-being. As dietitian moms, we think a lot about snacks—not just what’s on the plate, but how they contribute to our kids' growth, their relationship with food, and their everyday rhythm. Snack time isn’t just a chance to fill up, but also an opportunity to nourish our little ones with good habits and food that helps them thrive. Here’s how we think about snack time in our homes—and why we built Bloom Boost to be a helpful part of that.
1. Snacks should actually satisfy. It’s so easy for kids to keep asking for more snacks if their first one didn’t do the trick. If your child is constantly saying, “I’m still hungry!” after a snack, it might be because it didn’t provide lasting energy. Snacks, in our eyes, should act like mini meals, providing more staying power and balancing blood sugar until the next meal.
Our go-to formula for snacks is simple:
Fiber-rich carb + fat or fiber-rich carb + protein.
Some easy favorites in our homes include:
- Apple slices + peanut butter
- Whole grain crackers + hummus
- Oat muffin + Greek yogurt
- Toast + avocado
- Banana + boiled egg
It’s not about having something elaborate every time. Simple, satisfying combos keep everyone fueled (and a little less snack-obsessed) between meals. Plus, fiber helps support gut health—a key consideration for us since constipation is so common in kids. A fiber-rich snack means a more comfortable, well-fed child.
2. Snacks aren’t rewards—or emotional fixes. We don’t use snacks as a bargaining chip (“You can have a cookie if you clean up”) or a way to fix emotional moments (“You’re sad—want a treat?”). Why? Because this can make food feel transactional or emotionally driven. We want our kids to develop a healthy relationship with food, which means eating because they’re hungry—not because they “earned it” or need comfort. Instead, we aim to help our kids:
- Eat when they're actually hungry, not because it's been tied to something they need to “do” first
- Learn to process their emotions without using food as a crutch
- See food as a way to care for themselves—not as an emotional band-aid
This way, they can grow up with a more intuitive understanding of their bodies, feeling confident in their hunger cues and knowing how to meet their needs.
3. Predictable snacks > constant grazing. We’ve found that creating a predictable rhythm around snacks helps everyone feel more grounded. When snacks are available all day long, kids can lose their appetite for meals, miss out on essential nutrients, or start to think of food as something to constantly ask for. The constant “Can I have a snack now?” becomes a loop that makes mealtimes chaotic. Instead, we encourage setting regular snack times—because it helps kids tune into their own hunger cues. Predictable snack times mean:
- They’re more likely to come to the table hungry for meals
- They get balanced nutrition throughout the day
- There’s less of the "snack battle" around the house
Having these routines in place makes everything run smoother and allows the entire family to have a more relaxed relationship with food.
4. Snacks aren’t just for kids. We make snacks for ourselves just as we do for the kids—keeping things balanced with a fiber-rich carb plus protein or fat combo. But we also listen to our bodies. Sometimes, that afternoon snack really hits the spot, and other times we’re just not hungry, and that’s perfectly fine. Nourishment isn’t about rigid rules or forcing yourself to eat—it’s about body trust. That means:
- Eating when you're hungry
- Pausing when you're full
- Meeting your needs without guilt
Being attuned to your body’s needs is something we want to model for our kids, and it’s something we aim to cultivate in them from an early age. Food isn’t a source of stress—it’s a way to feel our best.
5. Predictability builds trust. When food is presented regularly and predictably, it builds trust between parents and kids. Kids don’t have to worry about when or where their next meal is coming from. They learn to trust their parents and the rhythm of the day, making food time less stressful for everyone. The result?
- They’re less likely to sneak food or have meltdowns when they hear, “not now”
- They develop a more positive relationship with food and the people who provide it
This kind of predictability brings emotional security. And when kids feel safe and secure in their eating habits, that’s when the magic happens—both for their physical and emotional development.
6. Snack time is a teaching opportunity. We see snack time as a perfect moment to support kids' independence and curiosity about food. Whether it’s introducing new foods (we call them “learning foods”) or giving them choices, snack time provides the chance to help kids explore without pressure. It’s also a chance for them to develop autonomy. We might say: “Would you like cheddar or babybel with your apple?” Or serve a new veggie alongside a familiar favourite. By building curiosity around food rather than making it feel like an “eat it or else” situation, snack time becomes an opportunity for growth.
7. Snacks don’t have to be complicated (and that’s why we made Bloom Boost). We know life is busy—just like yours. That’s why we created Bloom Boost, a seed and fiber blend that makes snack-building easier without compromising nutrition. With just a scoop of Bloom Boost, you’re adding:
- Fiber (hello, happy bellies!)
- Plant-based protein
- Omega-3s
- Iron
It’s the perfect way to build a fiber-rich snack that fills up those little (and big) tummies. Whether you add it to smoothies, yogurt bowls, muffin batter (swap in ¼ cup Bloom Boost for flour), fruit dips, or energy bites, Bloom Boost is a simple way to support digestion, energy, and overall health in one easy step.
Want more ideas for fiber-filled, kid-friendly snacks? We’ve got you covered. Follow along for more recipes, snack inspiration, and gut-health tips on our Instagram @bloomboostnutrition and right here on the blog.
With love,
Natalie & Brittni
Dietitian moms & snack architects
