From the School Nurse
Choose Healthier Snacks
Healthy snack food ideas
Young people often need snacks as they have small stomachs and get hungry between meals. Snacks need to provide energy (kilojoules) and a range of other nutrients needed for growing bodies. If young people are regularly given snacks that contain lots of energy and sugar but few other nutrients (eg. cakes, sweets, sweet biscuits, energy bars, crisps, soft drinks) they will miss out on the vital nutrients they need for growth and development. So keep these foods for special occasions only.
By providing healthy snacks for your children every day, you will set them up with good eating habits now and into the future. There are lots of healthy and delicious everyday snacks to choose from. Here are some ideas:
- fruit loaf
- plain popcorn
- plain or fruit yoghurt
- cheese and crackers
- a piece of fresh fruit
- a can or tub of fruit in juice NOT syrup
- reduced fat cheese cubes
- wholemeal biscuits or crackers
- vegetable sticks and dip or salsa
- corn or rice cakes with or without spreads
- raw veggies: baby tomatoes
- salad cup
- pikelets
- cheese scones
- cheese on toast
- vegetable soup
- wholegrain cereal and milk
- baked beans or tinned spaghetti with toast
- toasted English muffin with tomato, cheese and pineapple
- toasted cheese and tomato sandwich
- Home-made fruit muffins
- Home-made muesli bars
- Fruit smoothie
Remember to use reduced-fat dairy and wholegrain breads and cereals.
Supporting healthy eating habits
Young people tend to eat when they are hungry and their appetite will vary day to day depending on their daily activities, growth and development. You can trust your child’s appetite to get the balance right so there is never the need to force them to eat.
Offer healthy meals and snacks at regular and predictable intervals. Have set meal times when possible and try to avoid delays as this may lead to between meal snacking on high fat, salt or sugar foods prepared in a hurry.
Have healthy snacks ready for when your family are hungry between meals.
Encourage your family to eat some of everything on their plate rather than just eating one food. This way they get a variety of nutrients before they get too full or tired.
Treats for special occasions
Food is an important part of special occasions and should be enjoyed by everyone. These occasions may involve lots of foods high in fat and sugar. These meals will do no harm as long as they are only eaten occasionally. But remember, healthy foods can be fun too. You could include some of the following:
- pretzels
- mini pizzas
- fruit platters
- fresh berries
- finger sandwiches
- low-fat mini fruit muffins
- homemade popcorn
- melon slices
- frozen orange wedges
- hummus and pita bread
- cheese cubes and crackers
- vegetable sticks and rice crackers with dip