The return of the school year means the return of busy mornings trying to throw lunches together, as well as busy weekend days fitting in all of your planned activities for you and the family. With these hectic schedules, it can be tough to find the best on-the-go snacks for your kids that are delicious and also use high-quality ingredients.

A great way to give your kids a boost of fiber and antioxidants on busy school days is by packing fruit snacks in their lunch. There’s just one problem: some brands of fruit snacks are full of added sugars and concerning additives.

Thankfully, there are plenty of brands dedicated to making healthy fruit snacks that still have a ton of flavor.

“These healthy fruit snacks are made with real fruits and veggies, which help to boost the fiber content to 2 grams for each roll,” says Rachel Fine, RDN registered dietitian and founder of To The Pointe Nutrition.

“These crispy apples are simple in regard to ingredients, which makes them more versatile in snack recipes (like trail mix and yogurt parfaits). The skin is left on during processing, which helps to keep the fiber intact,” says Fine. “Fiber further promotes steadier blood sugar levels (and ultimately, longer-lasting energy).”

It’s also nice to know you can consume this snack without any fat or sodium added. However, there isn’t any protein in this one so you may want to pair with a protein source like Greek yogurt.

“These organic fruit snacks are ideal for little snacks because they are void of synthetic colors and flavors,” says Trista Best, MPH, RD, LD at Balance One Supplements. “They are also made with organic ingredients, use real fruit juice, and are both gluten-free and vegan, making them options for a wider variety of kids.”

One pouch is also low in calories, so parents who want a sweet treat can enjoy this as a low-calorie snack.

“Black Forest makes their fruit snacks without high fructose corn syrup or synthetic colors and flavors, and these snacks are also made with real fruit juice, are non-GMO, and fair trade certified,” says Best. “Because of this, Black Forest’s fruit snacks can give parents and caregivers confidence that they are providing their little ones with a snack that benefits them and others.”

“These fruit bars are triple-layered, organic, non-GMO, vegan, gluten-free, and kosher,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “They are also made with fruit and vegetable juices and purees instead of artificial ingredients.”

These fruit bars are so delicious that you’ll want to snack on one with your kids.

“That’s It bars are made with only fruit, meaning there are no added sugars, preservatives, or artificial ingredients,” says Manaker. “These bars are an easy way to enjoy fruit when on-the-go that is totally delicious too.”

This is an easy way to get your kids to eat their recommended servings of fruit, but if you need some tricks on how to give them enough veggies, try these 6 Ways to Introduce Your Kids to Vegetables.

“RIND snacks are made with real fruit-including the peel! These snacks are a fun way to sneak in some extra fiber and flavonoids in a chewy and convenient way,” says Manaker.

Flavonoids are extremely rich in antioxidants and can help you fight off chronic illnesses as you get older, so it’s never too early to start introducing more to your diet.

Just like the Bare Apple Chips, these banana chips are delicious and a great healthier alternative to other types of sweet treats or chips.

“Bare crunchy banana chips are like fruit snacks made from real fruit. Baked to perfection and with nothing artificial, these fruit snacks are always a winner when something sweet and crunchy is needed,” says Manaker.

These freeze dried snacks from Trader Joe’s are healthier than many types of dried fruit that add in tons of sugar or sodium.

“Freeze dried fruit can be just as nutritious as frozen or fresh, and it has a pretty long shelf life,” says Manaker. “We love adding these into my daughter’s lunchbox instead of fresh berries to avoid the risk of her getting a pile of mush once she opens up her meal.

This Jell-O Simply Good option offers you the same sweet treat but with only real fruit juice and no weird dyes or artificial flavors.

This one is still fairly high in sugars, so it may not be a daily snack. But for a healthier alternative to regular Jell-O, this Simply Good line is a helpful option.

When it comes to food allergies, anyone can have them and they’re not dependent on family history. In addition, only about 2-3% of children under three years of age are found to have peanut, egg, and milk allergies, according to the Prevent Allergies Organization.

For first-time parents, or even parents who have been around the block a few times, introducing your baby to foods associated with allergens is a scary and overwhelming process. However, introducing these foods early on in life can significantly reduce the risk of developing certain food allergies by up to 80% in infants.

“Babies should be introduced to foods classically thought of as allergens around six months of age, [but] not before four months of age,” says Dr. Scott H. Sicherer, M.D., professor of Pediatric Allergy and Immunology, and the author of  The Complete Guide to Food Allergies in Adults and Children  “But over the last several years, the recommendations have been quite the opposite,” he explains.

It’s best for allergens to be introduced early on in a child’s life—among the normal foods typically fed to infants—as in some cases, it may even help prevent allergies in the future and/or reveal any severe reactions that are good to catch early on. Dr. Sicherer recommends parents stop, “treating foods possibly thought of as allergens differently than any other food.”

With all of this in mind, we asked the experts how to best help you understand and prepare for the day you start giving your baby foods that could contain allergens. These are the seven tips and tricks to properly, safely, and effectively introduce kids to allergens.

Step one, as we’ve discussed above, is to bring allergen foods into the equation as early as possible. After babies reach the four- to six-month range, you’ll be able to appropriately examine their reactions to food outside of breastfeeding and/or formula. But what foods does this include exactly?

Foods that may cause an allergic reaction or intolerance are those that are or contain milk, egg, wheat, soy/soybeans, peanut, tree nuts, fish (mainly shellfish), and sometimes even sesame seeds. “It’s OK for babies to be introduced to these things that are sort of allergens. And it might be even better to have it among the earlier foods they’re introduced to,” Dr. Sicherer says.

Multiple studies and reviews have found that introducing allergens to infants within the beginning of their first year (4-6 months) combats the development of allergies to food as the child grows up. It’s also possible that if the process is delayed for too long, then there’s a greater chance that a child can become allergic or more sensitive to common allergy-related foods.

“The introduction of peanut, for example, is generally recommended around six months of age, [and] not before four months,” Dr. Sicherer explains. But, he says, “for babies showing signs of allergy, it might actually be given earlier in that four to six months window of time.” Early attempts can allow parents to see any physical discomfort, and allergies can be spotted and then dealt with quickly (and possibly even before they reach a severe level).

This is one of the easiest tips to stick to. Don’t start giving your child any foods they’re not ready to consume yet. While you may be concerned about how your child will react to certain foods, “we have to take into consideration the baby’s ability to eat solids,” Dr. Sicherer explains.

“Some babies are ready for solids and they’re able to take those pureed foods and keep it fine,” he says, “others might dribble it out and not be ready yet.” Once infants begin to wean off of liquids as their only forms of nourishment—which can be past the six-month period in some cases—then it’s officially time to start introducing allergen foods.

Although, there are right ways and wrong ways to go about this first-time experience. You’re definitely not going to want to try giving a baby whole peanuts as their first go-around, because they can and will choke, Dr. Sicherer explains. Along with pieces of nuts, “peanut butter is a choking hazard for babies” he says.

As you feel out when your child becomes ready to take on solid foods, they should be presented in a safe matter. This is going to be foods that are in the form of purees, pastes, sauces, and (for some of the fast learners) tiny pieces that don’t require chewing.

While you’re starting to bring the long list of allergens into your child’s diet, you should be aware of what it looks like when they’re having an allergic reaction to a new food. This is especially crucial since there are both mild and severe reactions when it comes to food allergies.

“The biggest thing that a baby could have that would make you think they might have allergies is if they have skin rashes called eczema or atopic dermatitis,” Dr. Sicherer says. These rashes are itchy and might occur on a baby’s face, arms, legs, chest, and/or back.

While it’s believed that babies who experience eczema in their first few months of life may be more prone to allergy, Dr. Sicherer explains, “it doesn’t mean they are experiencing a food allergy, it just means that they’re someone that might go on to have a food allergy.”

Other common and more subtle allergy symptoms, according to Dr. Sicherer, are often going to be gut-related or visually obvious within a short time period after the baby eats these new foods. These can be anything from having diarrhea or blood in the stool, vomiting, hives, swelling, rashes, or even signs the baby isn’t growing enough.

On the more severe side, you’re going to see an extreme case of eczema or atopic dermatitis, or the child may have trouble breathing, cough or wheeze, or turn pale or blue in the face. However, this is not to sound the alarms! “Those are not going to be common for babies being introduced to these foods first off,” Dr. Sicherer says.

“If the baby doesn’t really show any signs of allergy—no eczema or anything else—there’s no strong reason to expect there’s going to be a problem,” he explains.

According to Main Street Pediatrics, many severe reactions will typically happen about 10-15 minutes after eating the food, but some mild reactions could take a few hours to begin to show up.

Now, if your infant is trying allergen foods for the first time and you are seeing any of these signs (mild or severe), immediately stop! Take a deep breath and treat these reactions or symptoms like you would any other condition—give your child (allergy) medication following the advice of your doctor and visit your doctor for assistance and an evaluation if needed.