By Carly Leaker, Clinical Nutritionist
Heading off to camp is an exciting adventure for kids; new friends, outdoor activities, and a little extra independence. But with all that movement and fun, kids need steady, nourishing snacks to keep their energy up, support their concentration, and help them enjoy every moment.
The trick? Choosing foods that are sturdy, appealing, and able to survive the journey without turning into a melted or soggy mess.
Camps often mean backpacks, warm weather, and no refrigeration. Focus on snacks that are naturally resilient and allergy friendly. Great options include:
- Nut-free trail mix: A blend of seeds (such as pumpkin and sunflower seeds), dried fruit, wholegrain cereal pieces, and a few dark chocolate drops.
- Wholegrain crackers with seed butter or cheese: Pair with sunflower seed butter or long-life cheese portions for an easy, satisfying snack.
- Homemade energy balls: Blend oats, coconut, sunflower seed butter, honey, and dried fruits into bite-sized balls that travel well.
- Fruit leather or dried apple rings: A naturally sweet option that avoids the mess of squished fruit.
- Vegetable chips: Crunchy and colourful options like snap peas, beetroot, or sweet potato chips.
- Popcorn packets: Choose low-sodium varieties for a light, fibre-rich snack.
Protein for Lasting Energy
Many camps involve long hikes, swimming, and endless running around. Including protein-rich snacks helps kids stay fuller for longer. Nut-free portable protein options include:
Beef or turkey jerky: Look for low-sodium, natural versions for a protein-packed snack.
Roasted chickpeas or broad beans: A crunchy, high-fibre option that’s easy to pack.
Edamame: Pre-cooked and seasoned with your flavour of choice for a tasty, protein-rich snack.
Seed bars: Made from a mix of pumpkin seeds, sunflower seeds, and oats for lasting energy.
Cheese sticks or shelf-stable cheese portions: A convenient source of calcium and protein on the go.
Hydration Helpers
Dehydration can sneak up outdoors. Encourage packing a large water bottle for longer days of heavy activity.
Involve Kids in the Packing
Snacks are more likely to be eaten not forgotten at the bottom of the bag if kids help choose them. Before camp, set up a mini “snack station” at home where they can help pick their favourites. This builds independence and makes food more appealing.
With a little planning, camp snacks can be both nourishing and practical helping kids power through their outdoor adventures with energy, and smiles.
Got questions about camp nutrition or need personalised snack ideas for your child? Reach out to Carly for expert advice!
Pro tip!
Use small, resealable containers or compostable snack bags to keep foods fresh and protected from being squashed at the bottom of a backpack.
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