Snack Guidelines

Snack Guidelines

Under the Child Care and Early Years Act, 2014 it is stated that all “snacks and beverages must meet the recommendations set out in the Health Canada document “Eating Well with Canada’s Food Guide”.  In an effort to follow these regulations the information below is taken from the “Canada’s Food Guide” to assist parents in making healthy snack choices. 

Each snack needs to contain a fruit and/or vegetable and a grain product.

Parents often also provide a protein.

All snack items must not contain: nuts, milk or sesame seeds.

Grain Products:

When purchasing grain products (ie: crackers, cereal) keep the following in mind:

-Compare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium

-Keep in mind that the calories and nutrients listed are for the amount of food found at the top of the Nutrition Facts table.

  • Whole Grain Ritz Crackers – sold at most major grocers (IMAGE)
  • Blue Menu Whole Grain Tortillas - sold at Loblaws & Independent Grocers (IMAGE)
  • Pita Gourmet Mini Pita Bread - sold at most major grocers (IMAGE)
  • Haddad Bakery Mini Pitas - sold at most major grocers (IMAGE)
  • Multigrain Cheerios - sold at most major grocers (IMAGE)
  • Energive Quinoa Crackers - sold in Loblaws, Independent Grocers and Farmboy (IMAGE)
  • Triscuit Crackers (various varieties) - sold at most major grocers (IMAGE)
  • Plain Rice Cakes- sold at most major grocers (IMAGE)
  • Wheat Thins (various varieties) - sold at most major grocers (IMAGE)
  • Nature’s Bakery Fig Bars - sold at Costco (IMAGE)
  • Made Good Granola Bars (IMAGE) (IMAGE)
  • Dairy, nut and sesame free muffins – (RECIPES)

Protein Items:

  • Hummus – homemade without tahini (RECIPE 1) (RECIPE 2)
  • Roasted Chickpeas – store bought or homemade (IMAGE) 
  • Pumpkin and sunflower seed based trail mixes – available at Kardish Health Food Centre - (IMAGE)
  • Soy and Coconut Yogurts – available at health food stores and sections of most major grocers
  • Dairy Free Cheese – available at health food stores and Loblaw, Independent Grocers (IMAGE)
  • WOWButter – available at Great Canadian Super Store, Loblaw and Independent Grocers (IMAGE)
  • SunButter – available at Kardish Health Food Centre (IMAGE)
  • Chia Seed Pudding (be sure to use rice, soy or coconut milk – do not use nut based milks).

Fruit and Vegetables:

  • Any fresh fruit and vegetables are an essential part of snack time! 
  • Sugar-free applesauce
  • If bringing in dried fruit, please ensure it is processed at a nut-free facility.
  • Raisins – Sun Maid (IMAGE)

Snack Ideas:

Please feel free to be creative and share your snack ideas with us! Email:

  •  Mini whole wheat pitas with Wowbutter or SunButter and a sliced banana
  • Chia seed pudding (in dixie cups) with low sugar cereal on the side
  • Cut vegetables with no-tahini hummus and crackers
  • No Nuts trail mix with melon chuncks
  • Dairy free yogurt with mixed berries (fresh or frozen) and dairy nut free muffins
  • Cucumber slices, apple slices, crackers and roasted chickpeas
  • Rice Cakes with Wowbutter and fresh fruit and/or vegetables
  • Whole wheat pita rolls with no-tahini hummus and cucumber slices and grapes at the side

Please avoid:

  •  Fish crackers 
  • Veggie Sticks (ranch flavour contains dairy)
  • Cookies
  •  Chips
  •  Pretzels
  • Foods high in sugar and salt

These are only a few suggestions. We welcome new ideas and the opportunity to try something different.

The children are usually hungry, so plan for more than you think you will need. If you are bringing crackers then 1 box per circle group is usually sufficient.  Prepare as much of the snack as possible, at home (ie: wash fruit/vegetables, cut the food into serving size pieces)

Children are exposed to a new food at least seven times before they eat it. Nursery School is a good opportunity for children to try foods they have not yet tried at home.

Please keep us informed about any of the following:

  •   If you suspect a food allergy or sensitivity.
  •   If your child has any food restrictions
  •   If you would like your child’s snack limited because of disruption to meals at home.