What are some healthy snack options for my child?

Whether it’s popcorn, that particular crunchy chocolate bar, or a juicy apple, there are so many snack options to choose from, and your preschooler will likely have a few favourites (some healthier than others). Healthy snacks can help to satisfy hunger between meals and offer an extra boost of energy to keep our little ones happy!

Snacks can also be an extra source of nutrients that help to fuel growth and consistent development and, if a routine is established and kept in check, snacking will help our preschoolers to develop healthy eating habits.

So, now that we have a better idea of the importance of snacks, let’s find out how many our kids need, when they need them, and how much to give.

How many snacks a day, when to provide them, and what about portion size?

Not including the odd trip to the cinema or so-and-so’s birthday party, a generally sensible snack allowance is two to three per day, eaten between three balanced and nutritious meals. Offer snacks a couple of hours after the end of a meal and roughly one to two hours prior to the next. In doing so, kids are less likely to refuse food at mealtime and request more food just after the meal ends. Portion size varies depending on the child and the snack, but 3 to 5-year-olds should eat something weighing around 80 grams.

With all of this in mind, we’ve put together a list of six healthy and simple snacks for your kids.

6 tasty and healthy snacks:

Yogurt

As a source of both protein and calcium, yogurt is a great snack for growing kids. A small yogurt pot or bowl topped with some berries is sure to go down a treat. 3 to 5-year-olds should be given around 350 millilitres/12 ounces of milk or milk-based products a day, so a yogurt in between breakfast and lunch will go a long way.

Popcorn

When air-popped and lightly seasoned, popcorn is a delicious and healthy snack, as its high fibre content helps to lower the risk of diabetes and heart disease.

Celery, pepper and carrot sticks with a squeeze of lemon juice

Fresh vegetables and fruit are always a great choice since they’re full of important minerals, vitamins and fibre. Try adding lemon juice for a touch of zesty flavour!

Nuts

Walnuts, pecans, pistachios and peanuts are all great snacks as they contain unsaturated fatty acids and are a great source of protein. They are also easy to pack and store and generally not too expensive. But nuts can be very filling since they are rather high in calories, so portions should be kept on the smaller side.

Oatmeal

With high fibre, vitamin, mineral and antioxidant content, oatmeal is a super healthy option and improves digestion.

Fruit

Apples, oranges, bananas, pears and berries make for a practical and yummy snack. Full of vitamins, minerals, fibre and water, fruit provides plenty of energy and keeps your child hydrated. Halved cherry tomatoes are also a quick and tasty treat! If a child is struggling to eat their fruit and vegetables, remain positive and offer smaller amounts so that they learn to enjoy different tastes.

Now that we know of a few healthy snacks, are there any that we should avoid?

5 snacks to avoid:

Crisps

Full of both salt and fat and boasting no minerals or vitamins, crisps are definitely a snack best left inside the packet.

Granola and cereal bars

Many cereal and granola bars initially appear to be healthy but are often full of added sugars and artificial sweeteners.

Sweets/candy

As most sweets are made entirely of sugar, they’re certainly best to avoid.

Fizzy drinks/soda

Similarly, fizzy drinks are loaded with sugar and caffeine and offer no next to no nutritional value.

Doughnuts, pastries and similar products

When these goods come packaged, they’re often made with unhealthy refined sugars, flour, and include added fats.

The occasional sugary snack won’t do any harm, but don't allow sweets to turn into the primary reason for eating meals. If an unhealthy snack is the prize for eating dinner, children will understandably place more value on the slice of cake than the piece of broccoli. Instead, stick to delicious and healthy alternatives and make snacking fun.

2 extra tips:

Get the kids involved. Whether it’s washing the fruit, stirring the flour or simply opening the packet, try to involve the children wherever possible.

When on the go, pack a tasty snack for your child and save having to buy something expensive and potentially unhealthy. Yes, a sugary snack won’t hurt if given sparingly, but try to aim for nutritious, nutrient-rich options.