Hey Chandler Kasay, How do I choose the perfect snack bar?

I focus on 3 major components for my family’s snack bars: sugar, protein, and fiber.

Let’s break it down, then I'll share some favorites!

1. Sugar

Look for a bar that has 5 grams or less of added sugar. The AHA and AAP recommend up to 25 grams of added sugar per day for 2-18 year olds. I divide 25 grams among 3 meals + 2 snacks per day which = 5 grams per snack/meal. If we really like a bar that is over 5 grams of sugar just count that more as a dessert. 

2. Protein 

Protein will fluctuate between children based on their age and activity level. For my 2 year old son who is ~30lbs I’d recommend 15 grams protein/day. Take this divided by 5 and I get 3 grams per meal/snack. This helps me decide if the bar is a good protein option or if I need to make sure the next meal has more protein to make up for the snack. Send me a message if you need help figuring out your child’s protein requirements. 

3. Fiber 

Kids 8 and under need 19-25 grams of fiber per day which is 4-5 grams per meal/snack. It’s hard to find bars high in fiber so adding in fruit or veggies with the skin on/seeds in can boost fiber and create a balanced snack. 

Now that we know how to choose the perfect snack bar, let’s look at some more favorites! 

1. @happywolf (2 grams added sugar from honey, 3 grams protein, 2 grams fiber)

2. @perfectbar snack size (5 grams added sugar from honey, 6 grams protein, 1 gram fiber)

3. @skoutorganic (no added sugar, 2-4 grams protein, 2-3 grams fiber)

4. @eatdinobars (1 gram added sugar from organic fruit juice concentrate, 2 grams protein, 2 grams fiber)

5. @overeasyfoods mini (4 grams added sugar from honey, 3 grams protein, 3 grams fiber) 

6. @thatsit (no added sugar, 1 gram protein, 4 grams fiber)

7. @simplemills Soft Baked Almond Flour Bars (4 grams protein, 6-7 grams added coconut nectar/molasses, 2 grams fiber)