Healthy Snacks for Active Families

Written by: Sarah Qaheri, BASc. (c) 

The summer season often means spending more time outdoors, going on day trips, vacations, visiting friends and family and overall, having a much busier schedule! When on the go, here are a few quick, nutritious and portable snack ideas to stay energized and satisfied between meals.

1. Turkey and Avocado Roll-Ups

A nutritionally balanced, filling snack made with smoked turkey, cheese and avocado, all wrapped into perfectly looking pinwheels. 

To prepare: Lay out a tortilla roll and evenly distribute your favourite avocado spread (or a homemade spread). Top with smoked turkey slices and cheese. Roll the tortilla tightly. Slice the tortilla into pinwheels and use a toothpick to secure the roll! Store in a cooler until you are ready to enjoy this snack. 

Nutrition: Smoked turkey is a significant source of protein. Children between the ages of 4-6 generally require approximately 24 grams of protein (7). Protein is important for growth, repair of body cells, and proper immune function. Protein may also help you feel full longer between meals (5). Avocados are a great source of healthy fats, fiber, folate, magnesium, and antioxidants including vitamins C and E (6).

2. Double Chocolate Raspberry Beet Cookie Shake

Shakes and smoothies are a great way to cool off and pack nutrients into on-the-go snacks. Our Double Chocolate Raspberry Beet Cookie Shake is made with our Double Chocolate Oat with Raspberry oatmeal cookies, frozen banana and yogurt to help achieve a creamy consistency. 

To prepare: find full recipe and instructions here

Pro Tip: Bake your cookies the night before to save time when you’re ready to blend your shake!

Nutrition: Beet powder is made from 100% dehydrated beets. Beets and their antioxidants have been shown to help reduce the risk for cardiovascular disease and the risk for some cancers (4). Its rich colour is health promoting and makes it a great addition to smoothies and shakes! Raspberries help to promote heart health, healthy bones/ skin, regulate blood sugar, and are a great source of fibre (3)!

3. Oatmeal Energy Balls

An easy, make-ahead recipe that keeps well in the fridge. Great to keep on hand for healthy snacking when you’re busy! Preparing at home with your own ingredients is likely a healthier alternative to commercial granola bars that often contain added sugars and artificial ingredients. The simplicity of this recipe makes it a great way to get the kids involved in the kitchen! 

To prepare, you will need: 

    • 1 ¼ cups of oats
    • ¾ cup shredded coconuts
    • ½ cup peanut butter
    • ½ cup chocolate chips
    • ½ cup ground flaxseeds

Stir together ingredients in large bowl and chill the mixture in the refrigerator for 1-2 hours. Roll the mixture into balls (approximately 5 cm in size). They can be refrigerated or kept in the freezer for later use!

Nutrition: Oats are a great source of whole grains and are known for being packed with nutrients, being high in fibre, having anti-cancerous properties, and promoting digestive health (learn more in this blog post!). Ground flaxseeds are a great source of fibre, protein, and heart-healthy omega-3 fats (2). 


  1. Alok Jha, R. P., Sabikhi, L., Kumar A., & Unnikrishnan, V. S. (2015). Nutritional advantages of oats and opportunities for its processing as value added foods – a review. Journal Food Science Technology, 52(2), 662-675.
  2. Bjarnadottir, A. (2019). Flax seeds 101: Nutrition facts and health benefits. Healthline.
  3. Brennan, D. (2020). Health benefits of raspberries. Nourish by WebMD.,and%20helps%20regulate%20blood%20sugar
  4. Clifford, T., Howatson, G., West, J. D., & Stevenson, J. E. (2015). The potential health benefits of red beetroot supplementation in health disease. Nutrients, 7(4), 2801-2822.
  5. Gunnars, K. (2019). 10 science-backed reasons to eat more protein. Healthline.,4%20%2C%205%2C%206%20
  6. Kubala, J. (2021). 7 potential health benefits of avocado. Healthline.
  7. Shulman, J. (2009). Your child’s protein needs. Canadian living.