Why are my kids always hungry for snacks?

Dahlia Rimmon MS, RDN is a freelance writer and pediatric registered dietitian specializing in infant and toddler nutrition. She writes for pediatric, family, and lifestyle brands, helping readers make informed choices about nutrition and baby and kids products.

If you’re a parent, you know how it goes—right after the mid-morning snack, your kids are already asking (begging!) for another. You offer something light, hoping it’ll hold them over until dinner, but before you know it, they’re back, claiming to be "starving" just minutes later. The rest of the day becomes a blur of endless snack requests, with snack time becoming the highlight of the day. Sound familiar? What’s really going on? Why are our kids always hungry for snacks? 

As a pediatric dietitian and mom of three littles under five, I’ve definitely dealt with my fair share of snack-obsessed kiddos. Since we’re all in this together, I’m sharing some insights into why our kids are constantly asking for snacks along with a few simple tips to help curb those constant snack attacks.

Reasons why your kiddo can’t stop snacking

Don’t get me wrong—snacking isn’t a bad thing. Kids need at least a couple snacks a day to keep them fueled between meals. But snacks should be nutritious and satisfying, not just make your snack drawer feel like a revolving door. So, why is your kid always asking for more? Here’s what might be happening:

They’re not eating snacks that keep them full

If your kids are snacking on cheese puffs or chocolate chip cookies, they’re filling up on foods that don’t do much to keep them full. Light, airy snacks with few calories won’t help either, so you’ll soon have little hands tugging at your sleeve, asking for more.

They’re going through a growth spurt

Your kiddo might be asking for another snack because they’re genuinely hungry. Kids going through growth spurts, puberty, or kids who are super active and involved in team sports might need extra snacks between meals to keep up with their high energy needs.

They’re grazing

If your child has free access to the snack drawer, fridge, or pantry and doesn’t have set snack times, they’re probably grazing throughout the day. Grazing can be a problem because it doesn’t really satisfy their hunger, so they keep going back for more.

It’s a habit

Kids can get into the habit of snacking whenever they can, whether it's in the carpool line, while doing homework, or every time you’re at the grocery store. They might ask for another snack simply because it’s part of their routine, not because they’re actually hungry.

4 strategies to keep snacking under control

Here are simple ways to keep snacking in check and to make sure those bellies stay full:

1. Offer whole foods

Choose snacks made from whole foods that are as close to their natural state as possible, like fresh or dried fruits and veggies, yogurt, cheese, nuts, seeds, and whole grains. These foods are loaded with fiber, vitamins, and minerals, so your kiddo gets a healthy boost of nutrition even at snack time. 

Packaged snacks aren’t off-limits, but they shouldn’t be the main focus of your kid’s snack routine. Balance them out by pairing them with whole foods like a cheese stick or a handful of trail mix to make sure they stay satisfied. And don’t restrict packaged snacks —if kids feel like they can’t have something, it usually intensifies the craving and can lead to an unhealthy obsession.

2. Include protein and fat

Protein and fat are your best buddies when it comes to snacks because they keep kids full and energized. Plus, protein and fat slow the digestion of carbs, preventing blood sugar roller coasters that can leave kids cranky and moody. At snack time, include proteins like Greek yogurt, cheese slices, hard-boiled eggs, and edamame, or tasty fats like nuts, seeds, nut and seed butters, olives, and avocado.

3. Don’t forget about high-fiber carbs

Carbs are the body’s preferred source of energy, and kids need a lot of them. But not all carbs are created equal. To make carbs really count, choose high-fiber options that keep your kids full between meals and support healthy digestion. Some top picks include whole wheat crackers, granola bars made with rolled oats, and high-fiber fruits like pears and raspberries.

4. Establish fixed snack times

Setting regular snack times helps prevent endless grazing and lets kids' bellies empty and then signal when they’re truly hungry and ready for a snack. It doesn’t have to be a rigid schedule, but something flexible, like 90 to 120 minutes after lunch. This way, they’re not too full or overly hungry at snack time. Just remember that kids of different ages might need different snack intervals, so it might take a little experimenting to find what works best for them.

By offering nutrient-rich foods and setting regular snack times, you can keep those little tummies satisfied and cut down on the endless cries (whines!) for more snacks. Plus, this will also help establish healthy eating habits and routines that'll make mealtimes easier down the road.