Healthy snacks for kids
By Kidspot Team |
healthy snacks

The term snack often means a food which is eaten between meals. Snacking can mean different things to different people, from a piece of fruit to a cereal bar to a sandwich. Nutrition survey results reveal 36% - 55% of adults eat food on five or more occasions throughout the day, suggesting snacking is common amongst many adults. This figure is higher for children and teenagers with 60-90% eating five or more times per day.

Eating little and often can be beneficial for young children, particularly smaller ones who might struggle with a full sized plate of food. Nutritious snacks that are consistent with New Zealand's dietary guidelines can help to provide the nutrients their growing bodies need.

Nutritious snack ideas for children

  • A wholegrain cereal bar
  • A serve of high fibre breakfast cereal (dry or with milk) like Sultana Bran Buds.
  • A piece of fresh fruit chopped into pieces
  • Raw carrot and celery sticks
  • A handful of sultanas and other dried fruit
  • A piece of high fibre bread or a toasted English muffin
  • Reduced fat cheese with crackers or crispbread
  • A small tub of low fat yoghurt
  • A fruit smoothie with reduced fat milk

Nutritious snack ideas for adults

  • A toasted wholegrain English muffin or a piece of fruit bread
  • A serve of high fibre breakfast cereals – (dry or with milk)
  • A wholegrain cereal bar
  • Wholegrain crispbread or crackers with low fat cheese and tomato
  • Salads or sliced raw vegetables with hommus
  • A piece of fresh fruit
  • A small tub of low fat yoghurt
  • 30g of raw and unsalted nuts
  • A fruit, nut and grain bar

Tips for healthy snacking

Plan your snacks - keep healthy snacks on hand at work. Look for grain or fruit based snacks which are high in carbohydrate and lower in fat. Take yoghurt, milk, sandwiches and salads to work or school in an insulated bag, especially on hot summer days.  Try different ways of having fruit e.g. frozen on hot days, or whipped into a smoothie with low-fat milk.

Choose lower fat options for regular snacks such as breakfast cereal (dry or with milk) instead of chips, cereal bars or fruit, nut and grain bars instead of chocolate biscuits, ice-blocks instead of ice-cream and low fat muesli slices instead of cake.


This article was supplied by the team of Nutritionists at Kellogg's for Kidspot, New Zealand's leading education resource for parents.

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