In the memories of Gen Z and Millennials, back-to-school snacks feature fruit snacks, fruit roll-ups, Dunkaroos, Oreos, and a litany of processed foods. But years later, the science has caught up to these lab-made food-like substances, and the results don’t look good for the food dyes and processed sugar. And as the new U.S. dietary guidelines emphasize whole fruit, veggies, and protein, the next generation can do far better.
With back-to-school season in full swing, it’s time to load up on easy snacks to send along with the little ones this year — or grab for your own work bag. Here are eight MAHA snacks to add to the rotation.
Larabars. A blend of dates, nuts, and mixed fruits, spices, or chocolate, these bars are perfect to tuck into any lunch box. They come in multitudes of flavors from chocolate chip cookie dough to lemon bar, as well as mini sizes, and each flavor features only a handful of pronounceable, good-for-you ingredients.
Trail mix. Nothing beats the customizability of trail mix! For every flavor palette, there’s a dried fruit, nut, and chocolate chip combination that hits the spot, and for nut-free classrooms, sunflower seeds are an easy swap in for almonds or peanuts. The trick is avoiding dried fruits that have added sugars or preservatives as well as nuts that have been roasted in seed oils. Fortunately, bulk food sections and Trader Joe’s both have a vast selection of simple and organic nuts, seeds, and dried fruit. Putting bags of trail mix together is also an easy way to get kids involved in the kitchen, let them choose their favorite combinations, and teach them about the food they eat.
Simple Mills crackers. Though the Lunchables-style mystery meat and Ritz crackers are a snack choice Gen Alpha should probably leave in the past, there are a host of healthy crackers hitting the market for a salty snack. Simple Mills has come out with a line of almond-flour crackers, and for a sweeter treat, they’ve added graham cracker–style snacks made with nut and seed flours and sweetened with coconut sugar — all made with pronounceable ingredients.
Popcorn. If salty is your child’s favorite flavor — or if they’re a picky eater — then you can’t go wrong with a bag of popcorn. Of course, plenty of brands sell individual servings of pre-popped kernels, but when a big bag of unpopped corn costs less than $10, this can also be an easy snack to make at home and bag up for the week. And while there are plenty of gadgets to make popcorn at home, the only necessary equipment is a pot and lid — along with some technique. Just a little coconut oil, salt, and a stove can make the perfect crunchy snack.
Fruit leathers. The MAHA (and non-rolled) version of fruit roll-ups, fruit leathers aren’t a new addition to the snack market, but they are getting a new life as “fruit jerky” or “fruit bars.” Brands like That’s It and Solely, which tout an organic label, have given a facelift to the dried fruit snacks, but the classic versions are still around at supermarkets too. With only whole fruit ingredients, these are also a safe option for nut-free classrooms.
Fresh fruit. On the note of fruit, there’s nothing more classic than an apple in the classroom. Just because marketing has sold us on pre-packaged snacks and variety packs doesn’t mean that a banana, clementine, or apple need to be off the menu. They’re easy to pair with some nuts on the side or a scoop of nut butter (or sunflower seed butter) in a small container for added healthy fats and protein.
Beef sticks. If protein is your goal, nothing beats the beef stick craze. From classic full-sized Chomps to mini Archers to Paleo Valley’s range of venison, beef, and chicken, there are plenty of brands selling grass-fed options that are a new twist on beef jerky-style snacks. And for nut-free schools, this is a perfect high-protein win. Just be sure to check the flavor or ingredients for anything too spicy for little ones!
Veggies. Add some sliced-up veggies to the snack rotation. Prepping a medley of carrots, cucumbers, and cauliflower at the beginning of the week is an easy way to add in an extra serving of nutrients to each day. And if your child prefers veggies with a side of dip, then hummus can add some protein or a healthier ranch such as Primal Kitchen’s dressing can add a zip of flavor. Just send along a small side container for the dip.
The truth is that real food and healthy snacks are, by their nature, simple. And when it comes to America’s next generation, whole foods and simple foods are nothing but the best fuel for growing minds.
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Jordan Jantz is the assistant editor at IW Features as well as a freelance writer, editor, and website designer.
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