A Child Nutritionist’s Guide to Teaching Kids About Nutrition Labels

If you’ve ever stood in the grocery aisle scanning food labels, wondering what’s actually good for your kids, you’re not alone. With so many buzzwords and claims on packaging, it can be tough to know what to look for — and what to skip. We turned to Dr. Nicole Beurkens, a clinical psychologist with a master’s degree in nutrition, to learn more. 

Dr. Beurkens believes that helping children build lifelong healthy eating habits starts with their daily routine. “Parents don’t have a lack of information about what is healthy,” she says. “It’s that there’s a gap between having the information and being able to implement it in the realities of day-to-day life.”

In this guide, she breaks down how to read nutrition labels with confidence — including which nutrients to prioritize, the ingredients to limit, and how to turn nutrition into a fun, teachable moment for kids.

Guide to Reading Nutrition Labels for Kids

Dr. Beurkens teaches her clients how to decipher nutrition labels when shopping for foods — and then how to teach their children to do the same. Here are some questions you can ask yourself and your kids when looking at nutrition labels: 

Is the ingredient list lengthy, with lots of things you don’t recognize?
This indicates it’s more highly processed. Let’s look for packaged food items with smaller lists of ingredients, with most of them being things you recognize.

How much protein is there?

You’ll want to see a few grams of protein. 

How many grams of sugar are added?
Kids under 2 shouldn’t have any added sugar, and older kids should only have 25 grams or fewer per day. 

Do you see vitamins and minerals, or is it mostly sugar and carbs?
Let’s look for things like vitamin C or vitamin B. 

What to look for: 

• Protein. “Protein gives us many important building blocks for healthy brain and body function,” Beurkens says. “Providing meals and snacks with protein throughout the day is beneficial, as opposed to focusing on snacks or meals with carbs and fats, but no protein.”
  
  Dr. Beurkens’ best protein snack pick: Thrive Market Grass-Fed Beef Sticks Bundle
  
• Fiber. Focus on fiber to help to regulate digestion.
  
  Dr. Beurkens’ fiber-filled snack pick: Mary’s Gone Crackers Organic Crackers, Sea Salt Real Thin
  
• Vitamins. Vitamins (such as vitamin C, D, K and A) are all essential parts of a child’s diet.
  
  Dr. Beurkens’ beverage pick that packs 70% of the recommended daily value for vitamin C: Honest Kids Super Fruit Punch Kid’s Drink Pouch
  
• Minerals. Look for minerals like calcium, iron, or potassium.
  
  Dr. Beurkens’ snack idea with calcium: Parm Crisps, Original
  

What to limit or avoid: 

• Calories. Make sure to adhere to the recommended daily value for your child’s age, weight, and height.
  
• Added sugar. “We’re aiming to keep our kids below 25g of added sugars daily and less for young children,” Dr. Beurkens says. “Look for packaged food items with less added sugars to help keep sugar intake in a healthier range.” Opt for natural sugars (from things like honey or dates) instead of added sugars.
  
• Sodium. Look for lower sodium foods to stay under the recommended daily value.
  
• Saturated and trans fats. These are generally considered “bad fats” and should be avoided if possible.
  
• Artificial colors and flavors. “Reduce or avoid products with chemical preservatives, artificial colors like Red Dye 40, and artificial flavors,” Dr. Beurkens says. Instead, look for foods with natural colors and flavors from things like fruit juice.  

More of Dr. Beurken’s Favorite Kid-Friendly Picks From Thrive Market 

Dr. Beurkens knows that the best snacks do more than fill bellies — they nourish growing bodies and support calmer moods, steadier energy, and better focus throughout the day. As a mom of four herself, she also knows that convenience and taste matter just as much as nutrition.

These are some of her favorite better-for-you snacks and drinks from Thrive Market: all easy to pack, kid-approved, and made with real ingredients so you don’t have to worry about reading the nutrition labels. 

Crunchy Snacks 

Thrive Market Mixed Vegetable Chips, Sea Salt
Colorful, crispy, and lightly salted, these veggie chips sneak in a little plant power while still feeling like a treat.

Thrive Market Organic Popcorn, Himalayan Gold
This popcorn is air-popped and tossed with organic ghee and Himalayan pink salt—perfect for snack time or school lunches.

Harvest Snaps Green Pea Snack Crisps, Lightly Salted
Made from real green peas, these crispy bites are a kid-approved way to enjoy something savory with a little added plant protein.

Simple Mills Almond Flour Crackers, Farmhouse Cheddar
These gluten-free crackers are an easy lunchbox favorite for kids and adults alike.

Gimme Organic Roasted Seaweed, Sea Salt Snack Pack
Crispy roasted seaweed sheets deliver a salty crunch that’s surprisingly kid-friendly and fun to munch on.

Quinn Snacks Pretzel Nuggets, Peanut Butter Filled
Crunchy on the outside and creamy on the inside, these peanut butter–filled pretzel bites are an instant hit with little snackers.

Nuts, Seeds & Granola 

Thrive Market Organic Sprouted Pumpkin Seeds, Salted
Toasted and lightly salted, these sprouted pumpkin seeds are a crunchy, nutrient-dense snack packed with plant-based protein.

Thrive Market Organic Sprouted Nut Trail Mix, Honey Cinnamon
This mix of sprouted nuts and seeds offers natural sweetness and long-lasting energy for busy school days.

Thrive Market Organic Creamy Sunflower Butter
Smooth, creamy, and nut-free, this sunflower butter is packed with natural flavor and perfect for sandwiches, dips, or spreading on apple slices.

Thrive Market Organic Whole-Grain Granola, Toasted Vanilla Crunch
This whole grain granola is perfect with your kids’ favorite milk, yogurt, or by the handful.

Thrive Market Regeneratively Grown Organic Ground Chia Seeds
These make a simple way to boost smoothies, yogurt, or oatmeal with omega-3s and fiber.

Sweet(ish) Treats 

GoodPop Organic Freezer Pops
Made with real fruit juice and no artificial ingredients, these freezer pops are a refreshing, better-for-you twist on a kids’ favorite.

BEAR Fruit Splits Variety Pack, Pineapple, Raspberry & Strawberry
These chewy fruit strips make a fun and wholesome snack that’s made with real fruit. 

Unreal Milk Chocolate Gems
Made with fair-trade chocolate and colored with plants instead of dyes, these bite-size candies are a better treat for little ones.

Pantry Favorites

Thrive Market Organic Apple Sauce, Original
This naturally sweet applesauce is a simple, wholesome snack (the only ingredient? Real, organic apples!).

Simple Mills Almond Flour Muffin & Bread Mix, Banana
This mix bakes into soft, lightly sweet muffins ideal for the kids’ breakfasts.

Purely Elizabeth Collagen Protein Oats Cup, Vanilla Pecan
Creamy oats with collagen and pecans make a cozy, nutrient-packed breakfast that’s ready in minutes.

That’s It Mango/Fig Mini Fruit Bar Variety Pack
These chewy mini bars are a naturally sweet, mess-free snack for lunchboxes or breakfast on the go. 

GoMacro Kids, Peanut Butter Cup
Chewy, nutty, and made from simple plant-based ingredients, this bar fuels busy mornings and after-school activities.