Labor Day marks the unofficial end to summer. It also marks the time when many parents begin getting their kids ready for the new school year. We all know how consuming this can be, especially when it comes to finding healthy school snacks.

At this time last year, I found myself trying to fulfill an endless school supply list which included folders in very specific colors. As I stood looking for the elusive light blue folder in a sea of dark blue ones, I wondered to myself “Does this really matter?” But that thought was quickly followed by my paranoid self answering back, “Well, I don’t want him to be the only one with the wrong folder,” so off I went to the next school supply store.

I wound up visiting some big box stores that I normally don’t frequent. They had aisles of school supplies (with no light blue folder in sight) and aisles of back-to-school “snacks.” As I walked past the brightly colored, conveniently packaged snack foods, I realized not one of them provided our children with much in the way of nutrition to fuel their bodies and minds while they are at school.

Now don’t get me wrong. I totally get why people buy various chips, fake fruit snack packages, etc. It is not only EASY, it is SUPER EASY. (Even easier than finding that ubiquitous light blue folder…) The ease of it was sufficiently appealing to me that I started reading the ingredients to see if there was any chance that I could find something to give my kids on a regular basis. I tried really hard. Sadly, most of these snack items were not made of real food.

They mostly contained non-food ingredients.  My definition of non-food ingredients is as follows;

• • A substance that may have at one point resembled food, such as corn, but has been so heavily processed that, when isolated, it would no longer be recognized

• • Chemicals including preservatives, artificial food coloring, artificial flavor enhancers, and anything that was devised in a laboratory setting.

I left the big box store empty handed. I realized I had to start thinking of snacks made of real food that I would be happy to feed my kids. I made a mental list of the various nutritious ones that I could send in with my son. Of course, one of our favorites was off the list — no nuts are allowed in his school due to serious allergies.

I have one main criterion for the items that go on my list: the snack must be nutrient-dense. The purpose is to provide energy for his body and his mind. Simply giving him crackers or chips will not do the trick. Crackers are just carbohydrates and lack protein, fat, and nutrients, which he needs. Carbohydrates may temporarily satiate his appetite but it may also cause him to crash. Although prepackaged snacks are easy, with a little bit of planning you can provide your kids with some tasty and far healthier choices.

In order to make sure I have some great options in the morning, I bake once every two weeks (and more often if my husband finds the baked goods.) I use dates instead of sugar, and only high quality sprouted flours for increased nutrition. Some of my favorites for baking are almond and buckwheat flours, both of which are gluten-free.

I usually make a double batch. After they cool, I cut and package them into individual servings and freeze them. Then during the morning rush, all I have to do is grab one out of the freezer and throw it in the lunchbox. In addition, I always make sure that I have cut up veggies and fruit in the house, which makes it easy to grab-and-go.

Here are some other great ideas for school snacks, some may work depending on if dairy is allowed. My top ten healthy snacks to-go list for my kids:

• • Fresh fruit. It doesn’t even have to be pre-cut–get some small apples, pears, clementines, etc.

• • Gluten-free crackers such as Mary’s Gone Crackers. Add a small side of hummus or guacamole for dipping. I sometimes purchase little mini packs of guacamole so it’s fresh (my kids won’t touch it once it oxidizes and turns brown).

• • Mini cracker sandwiches made with sunflower seed butter or a nut butter if that is allowed.

• • Carrots or any other cut up veggies, served with hummus or sunflower seed butter.

• • Full fat plain yogurt with some fruit or granola.

• • Mini sandwich.

• • Apple and raw cheese sandwich.

• • Nut bars, if allowed.

• • Easy nut free trail mix — sunflower seeds, pumpkin seeds, raisins, dried coconut and a couple of dark chocolate chips.

• • Dried fruit, making sure that it is not preserved with any chemicals. Hint: if the apricots are bright orange instead of brown, that means they are full of sulfur dioxide.

I never did find that light blue folder but it pushed me to come up with some great snack ideas. Happy snacking!

Sandra Holbrook is a Doctor of Physical Therapy and owner of Mindful Meals, LLC and resides with her husband and three children in Charlottesville, Virginia. Sandra’s food blog features only super nutritious recipes, including desserts.