Healthy snack ideas

Healthy snacks help your child grow and stay well. Try to give snacks from the main food groups:

• Fruit and Vegetables
• Carbohydrates – bread, rice, potatoes, pasta and other cereals
• Protein – meat, fish, eggs and beans
• Milk and dairy foods

It is important to think about how many snacks your child has. Too many snacks can make them too full to eat their meals. As a guide, offer two healthy snacks each day.

Here are some snack ideas that include foods from the main groups:

• Rice cake with cream cheese, pepper and grapes.
• Cracker with hummus, celery and carrot sticks.

Fruit and Vegetable Snacks

Many children in Wales do not eat enough fruit and vegetables. Snacks can help with this. Try giving fruits or vegetables on their own or mix them with another food, e.g. adding fruit to yoghurt or vegetable sticks with a rice cake.

Starchy Snacks

Starchy foods (carbohydrates) give children energy to play and be active. They can be a good snack, but try to choose ones without added fat, sugar or salt. You can add fruit or vegetables to give extra vitamins and minerals.

Dairy Snacks

Milk and dairy foods give calcium and protein. These help keep children’s bones and teeth strong.

Protein Snacks

Protein foods can help children stay fuller for longer and give them a source of iron. Good snack ideas include smooth nut butters, eggs and hummus.

Sugar in snacks and drinks

Less healthy snack options can often provide children with high amounts of fat, sugar and salt. Try to limit foods such as crisps, chocolate, cakes, sweets, biscuits and ice cream.

Favourite snacks animation

Children love to be involved in preparing healthy snacks, so try getting them to spread foods and support them to chop foods. Watch the NYLO team talk about their favourite snacks and how they get involved.