Snack Smart Food List

Pick a variety of foods from these groups:

Fresh fruits and raw vegetables

berries
oranges
grapefruit
melons
pineapple
pears
tangerines
broccoli
celery
carrots
cucumbers
tomatoes
unsweetened fruit and vegetable juices
canned fruits in natural juices

Grains

bread
plain bagels
unsweetened cereals
unbuttered popcorn
tortilla chips (baked, not fried)
pretzels (low-salt)
pasta
plain crackers

Milk and dairy products

low or non-fat milk
low or non-fat yogurt
low or non-fat cheeses
low or non-fat cottage cheese

Meat, nuts and seeds

chicken
turkey
sliced meats
pumpkin seeds
sunflower seeds
nuts

Others (these snacks combine foods from the different groups)

pizza
tacos

Remember to

choose sugary foods less often
avoid sweets between meals
eat a variety of low or non-fat foods from the basic groups
brush your teeth with fluoride toothpaste after snacks and meal

Note to Parents
The foods listed in this leaflet have not all been tested for their decay-causing potential. However, knowledge to date indicates that they are less likely to promote tooth decay than are some of the heavily sugared foods children often eat between meals.

Candy bars aren't the only culprits. Foods such as pizza, breads, and hamburger buns may also contain sugars. Check the label. The new food labels identify sugars and fats on the Nutrition Facts panel on the package. Keep in mind that brown sugar, honey, molasses, and syrups also react with bacteria to produce acids, just as refined table sugar does. These foods also are potentially damaging to teeth.

Your child's meals and snacks should include a variety of foods from the basic food groups, including fruits and vegetables; grains, including breads and cereals; milk and dairy products; and meat, nuts, and seeds. Some snack foods have greater nutritional value than others and will better promote your child's growth and development. However, be aware that even some fresh fruits, if eaten in excess, may promote tooth decay. Children should brush their teeth with fluoride toothpaste after snacks and meals. (So should you!)

Please note: These general recommendations may need to be adapted for children on special diets because of diseases or conditions that interfere with normal nutrition.