Spring meal ideas.

Red fruits and vegetables are a good source of many bioactive ingredients and nutrients. Why not celebrate Valentineˇs Day and Easter while encouraging your child to eat more colorful, nutritious foods? Get festive with these and other delicious goodies to teach your child the importance and joy of smart eating.

• Many red fruits are great sources of vitamin C,¹ which can help boost your child’s (and your) immune system during the winter and early spring.
• Ask your child to name some fruits and vegetables that are red or pink. You can use this opportunity to educate them on delicious and colorful foods.
• Teach your kids about lycopene, a natural compound found in many red vegetables and fruits that can help keep bones strong.

Explain that eating fruits and vegetables not only help keep them full—they help keep them hydrated.²

Teach your child that eating carrots can help keep their eyes and vision healthy.³

Dried fruit chips and yogurt.

Kids are often drawn to crunchy foods. Incorporate their favorites (like apples or bananas) into a crunchy snack. Find dried fruit in the grocery aisle. Dip in yogurt and enjoy!

Waffles and applesauce.

Toast whole grain waffles and dip into cinnamon applesauce. To reduce added sugar, buy unsweetened applesauce and sprinkle in cinnamon.

Granola and nut butter.

Optimize your kids’ go-to granola bar by dipping it into a single-serving package of peanut butter or almond butter.

Summer meal ideas.

Try these delicious recipes to keep your kids full and satisfied while they’re on the go.

Homemade burrito.

This quick and easy burrito can be taken on the go. You can also add veggies like spinach, mushrooms, or anything you have on hand. And for more fiber, choose a 100% whole grain tortilla. Beans, vegetables, and whole grains provide fiber to help kids feel full. USDA dietary guidelines⁶ recommend prioritizing fiber-rich whole grains, aiming for 2–4 servings per day.

PB & J oatmeal.

PB & J oatmeal is a different spin on your favorite hot breakfast cereal. Add fresh or frozen strawberries and peanut butter to plain quick-cooking oats for fiber and protein. You can use milk or a calcium-fortified milk alternative in place of water to add calcium. Cinnamon, chia seeds, or wheat germ give it an extra flair. This quick and delicious breakfast has whole grains from oats, fiber from fruit, healthy fats from peanut butter, and calcium from the milk or calcium-fortified milk alternative. It’s recommended to aim for 2–2 1/2 cups of milk per day⁷ for ages 2–8 years.⁸

Waffles with frozen fruit syrup.

Try this familiar breakfast with a twist to reduce the added sugar. Instead of syrup, use a frozen berry of your choice, like blueberries. Microwaving the frozen blueberries will create a sweet fruit syrup without the added sugar of conventional syrups. Whole grain waffles provide fiber and minerals such as iron, which is essential for growth and brain development.

Children under 2 years of age should have no added sugars, while children above 2 years should have little to no added sugar. So this is a sweet way to remove the sugar!

Microwaved scrambled egg thin bagel sandwich.

Try this delicious protein-packed, fiber-packed, quick and easy breakfast. The nutrition scoop: The egg provides vitamins B12 and choline to support brain development and function, and protein supports growth of organs, bones, and muscles. The Recommended Daily Allowance for protein is 13–19 grams/day (roughly 2–3 ounces) for ages 2–4.⁹

Tip: Choose a 100% whole wheat thin bagel, a 100% whole wheat English muffin, or 100% whole wheat sandwich bread to provide fiber.

*Microwaves ovens vary; adjust time as needed.

Frozen fun snacks for the family.

Choose your favorite yogurt and your favorite berry. Dip the raspberries, blueberries, or blackberries into the yogurt. Spread yogurt-covered berries out on a tray and place in the freezer. Once frozen, put them in a freezer-safe container.  

Slice a banana into several bite-size pieces. Layer peanut butter between two banana slices to create a mini peanut butter banana bite. You can also spread peanut butter on one side of the banana and place it in the freezer. Sprinkle cinnamon, chocolate chips, or hemp hearts on top. If your child has a peanut allergy, substitute a nut butter of your choice.

Homemade freezer pops.

This is a great activity to engage your kids with food by encouraging them to create their own recipe. Let them experiment with different fruit and vegetable combinations. Blend 100% juice with fresh fruits and vegetables. Pour the mixture into a mold and freeze. For creamier frozen treats, add vanilla yogurt to the blender; lemon or lime juice can help balance the flavors.

Try adding veggies like spinach or zucchini. They pair well with apple or pineapple, and they also create new colors! Let layers freeze between flavors and colors to create stripes. Frozen watermelon and strawberry treats are a winning combination. Just 2 cups of diced watermelon provide an excellent source of vitamin A.¹⁰ Young kids (2—4 years) need 1—1½ cups of fruit per day.¹¹

Celebrate National Dinosaur Day with these Jurassic bites.

Summer kicks off big-time with National Dinosaur Day on June 1. Share these bite-size bits with your little ones to celebrate.

• Most dinosaurs are thought to have eaten plants like ferns, moss, pine needles, and plants with fruit.¹²
• Dinosaurs that ate plants had teeth shaped for their specific diets.¹³
• T. rex needed as much daily food as 80 grown-ups.¹⁴ 
• Our bodies are about 60% water, so staying hydrated is very important!¹⁵

Dino fruit-infused water.

Cut watermelon slices into fun, prehistoric shapes. Add these dino fruit bites to your family’s water pitcher and give summer hydration a playful, flavorful twist.

Ingredients:

For the Sip-o-saurus:

• Watermelon
• Cucumber
• Mint
• Still water

For the Straw-ceratops:

• Pineapple
• Cantaloupe
• Strawberries
• Still water

Explain that eating a variety of foods at regular intervals can help your child stay in a beachy-keen mood.¹⁶

Dino bento box.

Get some larger-than-life fun in your child’s summer diet with dino-themed lunches. Cut sandwiches into their favorite dinosaur shapes and include fresh, tasty foods like green vegetables, berries, and crinkle-cut carrots.

Instead of using white bread, go whole grain. The fiber found in whole grains can keep your child’s digestive system working properly.¹⁷

Stars and stripes waffles.

Include blueberries in your child’s summer lunches. In addition to being delicious, their natural antioxidants can help support heart and brain health.¹⁸ Prepare a tribute to Old Glory with whole grain waffle batter. Pack your waffle with fresh blueberries, bananas, and strawberries to salute the red, white, and blue.

Watermelon pizza.

Serve up a sliver of watermelon covered with vanilla Greek yogurt. Add your favorite fruits and cut into juicy wedges.

Red, ripe pulp is the best indicator of the sweetest, most nutritious watermelon.¹⁹

Fall goody ideas for Halloween.

Let’s make it a deliciously spooky Halloween. Make these frightfully fun food creations with your kids and have a scary-good time!

Boo-nanas.

1. Peel a banana and cut in half at the middle.
2. Place two small chocolate chips at the top of the banana half to create eyes.
3. For an even more ghost-like appearance, make the bottom jagged.

Monster mouths.

1. Cut an apple into eight wedges.
2. Take two of the wedges (one for the bottom lip and one for the top). Spread peanut butter on one side each of the two wedges.
3. Place mini marshmallows along the outer edge of one apple slice and top with the second wedge. The apples are the monster's mouth, and the marshmallows make the monster's scary teeth!

Flying PB & J.

Try putting a scary spin on a traditional peanut butter and jelly sandwich by cutting it into spooky shapes with a ghost or bat cookie cutter. Swap out jelly for sliced fresh strawberries or no-sugar-added preserves. You can also have a scary good time doing this with grilled cheese and other favorite sandwiches.

Spooky good facts.

• Children ages 3–6 should aim for 13–19 grams of protein per day.²⁰ There are about 3.5 grams of protein in 1 tablespoon of peanut butter.
• A medium banana provides 422 milligrams of potassium.²¹ Potassium is an essential mineral that works with calcium to keep bones strong.²²
• Fiber is important to keep a healthy digestive system. The recommendation is 14–20 grams of fiber per day for kids ages 3–6.²³

Fall goody ideas for Thanksgiving.

Create fun, turkey-inspired dishes filled with your kids’ favorite fruits and snacks. Kick off your Thanksgiving celebration with breakfast made of fruit, bacon, and whole grain pancakes plated in the shape of a turkey. Satisfy growling tummies while they’re waiting for the big meal with our adorable turkey snack board.

Turkey snack board.

What you’ll need:

• Publix sharp cheddar cheese (presliced cracker cuts)
• Publix Havarti cheese (presliced cracker cuts)
• Thin wheat crackers
• Cauliflower
• Carrot chips
• Broccoli
• Whole almonds
• Dried cranberries
• Green apple
• Red apple
• Bosc pear
• Beak – small carrot chip
• Snood – red pepper slice
• Eyes – almond slices with dried cranberry

Turkey pancakes.

Make one batch of small whole grain pancakes (for the head) and another batch of large pancakes (for the body). Cook bacon that is not preserved or uncured turkey bacon. Cut two pieces in half to use for the tail. Use blueberries for the eyes and cut a small triangle of bacon for the beak.
Optional: Make pancake or bacon feet to add to your creation.

Studies suggest that children who eat whole grains as a part of their dietary pattern are associated with having higher IQs.²⁴

Winter snack ideas for the holiday season.

Make food choices fun by involving your child in preparing a snack board. Ask your child to help pick out the fruits and vegetables they want to put on the board. They can even help wash them. The different colors in fruits and vegetables indicate different nutrients to keep us healthy.

This kid-friendly charcuterie board isn’t just fun to munch. It’s a great way to let your kids help prepare a holiday snack. Not only that, but how foods are displayed plays a key role in whether kids are likely to choose a snack. And this is just too cute to pass up.

Christmas tree snack board.

What you’ll need:

• Kiwi slices
• Mandarin oranges
• Blueberries
• Raspberries
• Red seedless grapes
• White seedless grapes
• Starfruit
• Publix shredded coconut (for snow)
• Peanut butter pretzel (for tree trunk)

Santa hats.

Wash strawberries and remove stems. Slice a banana into discs. Place strawberry upside-down onto banana slice to assemble the hat. Cut off strawberry tip and add a drop of yogurt to the top of the hat, then add a miniature marshmallow.

Ask your child what their favorite fruit or vegetable is to eat around the holidays. Bananas are high in potassium, which helps keep your child’s heart at its best.²⁵

Publix Health & Wellness.

Each wellness journey is uniquely personal. It’s about achieving your nutrition and fitness goals and feeling your best. Whether you’re looking for healthy snack ideas, information on eating styles like the Mediterranean diet, or tips on how to manage diabetes, visit our Health & Wellness section.

Return home

Sources

¹Red Fruits Composition and Their Health Benefits—A Review. PM

²Montenegro-Bethancourt, Johner, Remer. "Contribution of fruit and vegetable intake to hydration status in schoolchildren." August 21, 2013.

³Nagraj, Geetha Shree, and Swarna Jaiswal. "Carrot." ScienceDirect. Accessed November 17, 2023.

⁴National Institutes of Health. Calcium. Accessed February 16, 2026.

⁵National Library of Medicine. Protein Intake from Birth to 2 Years and Obesity Outcomes in Later Childhood and Adolescence: A Systemic Review of Prospective Cohort Studies. Accessed February 16, 2026.
⁶U.S. Department of Agriculture. The Scientific Foundation for the Dietary Guidelines for Americans. 2025–2030.

⁷U.S. Department of Agriculture. Daily Servings by Calorie Level. 2025–2030.

⁸American Heart Association. Dietary Recommendations for Healthy Children. September 24, 2024.

⁹U.S. Department of Agriculture. Daily Servings By Calorie Level. 2025-2030.

¹⁰Wempen, Kristi RDN, LD. "The Wonders of Watermelon." April 24, 2025.

¹¹U.S. Department of Agriculture. Daily Servings By Calorie Level. 2025-2030.

¹²Litwin, Ronald J., Robert E. Weems, and Thomas R. Holtz, Jr. " What Did Dinosaurs Eat?" U.S. Geological Survey. May 1, 2001.

¹³"Plant-Eating Dinosaurs Evolved Backup Teeth to Eat Tough Food." Natural History Museum. Accessed February 19, 2026.

¹⁴Switek, Brian. "How Do You Feed a T. Rex?" FiveThirtyEight. May 20, 2016.

¹⁵"What Is the Average Percentage of Water in the Human Body?" Medical News Today. May 27, 2020.

¹⁶"Diet, Behaviour and Learning in Children." The Association of UK Dietitians. Accessed January 12, 2024.

¹⁷AboutKidsHealth. "Role of Whole Grains in a Healthy Diet." SickKids. May 13, 2021.

¹⁸"Blueberry." Wisconsin Department of Public Instruction. Accessed April 10, 2024.

¹⁹Bauer, Scott. "Watermelon Packs a Powerful Lycopene Punch." AgResearch Magazine, June 2002.

²⁰U.S. Department of Agriculture. Peanut Butter, Smooth Style, without Salt. April 1, 2019.

²¹National Institutes of Health. Potassium. June 2, 2022.

²²U.S. Department of Agriculture. Eye on Nutrition: Potassium. WIC Works Resource System. Accessed May 22, 2023.

²³U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.

²⁴Mou, Yuchan, Elisabet Blok, and Monica Barroso, et al. "Dietary Patterns, Brain Morphology, and Cognitive Performance in Children." National Library of Medicine. May 8, 2023.

²⁵"Benefits and Health Risks of Bananas." Medical News Today. Accessed July 10, 2024.