Healthy Snacks for Kids

Do you feel like you are in a constant battle with your child’s snack cravings? 

Are they always asking for chocolate, biscuits or crisps (or indeed anything in a bright wrapper?)!

You do not have to say "no" all the time; you just need a few simple swaps and some fun ideas up your sleeve.

As parents, we want the best for our children. 

But with so many processed snacks marketed as ‘healthy’ options, it can be overwhelming to know what’s truly good for them. 

The reality is, our food choices today can have a lasting impact on our kids' future. 

In fact, a UK study predicted that by 2050, one in three British children aged 5-9 could be overweight or obese.

Many snacks marketed for children add to this problem and are:

• High in sugar (even so-called "healthy" cereal bars)

• Full of additives (colours, preservatives, and artificial flavourings making them ultra-processed foods which are damaging in many ways.)

• Low in real nutrition (leaving kids hungry again soon after eating)

But with a little planning, healthy snacks can be just as fun, easy and far more nutritious.

Simple Snack Swaps (That Children Will Actually Eat)

Instead of crisps, try:

• Air-popped popcorn (drizzle with olive oil and a sprinkle of cinnamon or mild paprika) or shop-bought with just a few basic ingredients (stick with just sweet and/or salted)

• Cheese or cream cheese and wholegrain crackers – choose crackers with minimal ingredients.

• Homemade vegetable crisps (bake thin slices of sweet potato, carrot or courgette with olive oil and sea salt).

Instead of chocolate biscuits, try:

• Making your own homemade cookies 

• Plain Greek yoghurt with a little cocoa powder and honey (tastes like chocolate mousse). Or the Healthy Chocolate mousse that was in the last Fitfish for a Fiver Pack.

• Wholegrain rice cakes with a thin layer of dark chocolate (melt and spread).

• A trail mix of dark choc, dried berries and flaked coconut.

• Fruit and nut bars (such as Nakd or own brands, ensuring that they don’t contain any additives)

Instead of drinks with loads of additives (most squashes), try:

• Infused still or sparkling water (add frozen berries or cucumber slices).

• Milk or unsweetened plant-based milk (check for additives).

• Smoothies (banana, milk, and a spoon of peanut butter is a great combination).

Bonus Tip: There’s an app called Yuka which enables you to scan a barcode and see what the additives are and whether they are low, medium or high risk. I have found it useful when used alongside common sense!

Nut-Free Snack Ideas for School Lunches

Many schools have nut-free policies, so here are some quick ideas for nut-free snacks:

• Mini wholemeal pitta pockets filled with cheese, hummus (check your school isn’t also sesame-free) and grated carrot.

• Boiled eggs and vegetable sticks.

• Apple slices with sunflower seed butter (a good peanut-free alternative).

• Wholemeal wrap pinwheels with cream cheese and cucumber.

• Cheese cubes and grapes.

• Plain Greek yogurt with frozen berries (they defrost by lunchtime).

• Roasted chickpeas seasoned with mild spices.

• Homemade muesli bars using oats, seeds, and dried fruit.

• Homemade sweet and savoury muffins, sturdy enough for a lunchbox!

• Cold homemade pizza.

Some More Tips for Healthy Snacking Success:

1. Use Your Freezer Like a Cupboard

Make homemade cakes, biscuits, or healthy snacks in advance and store them in the freezer. That way, you always have something nutritious on hand without the rush of making them every day. They defrost very quickly.

2. Make Snack Time a Fun Activity

Get your kids involved in making healthier snacks. Whether it’s mixing up ingredients for a smoothie or decorating a homemade oat bar with a drizzle of melted chocolate, it can turn into a fun, interactive learning experience and make them more keen to eat what they have created!

3. Stock Up on Healthy Convenience Foods

Keep a few pantry staples like whole-grain crackers, nuts (if your school allows), and freeze-dried fruits to grab quickly when snack time calls.

4. Experiment with Dips

Most [not mine!] kids love dipping! Whether it’s veggies, fruit, or whole-grain crackers, offer hummus, yogurt-based dips, or avocado for a tasty, healthy twist.

5. Snack-Size Portions

Keep portion sizes appropriate for your child's age and appetite to avoid overeating. Small snack plates with a variety of items can help kids feel more satisfied and less likely to overindulge. Portable fun coloured snack boxes are great too.

6. Let Them Choose

Give your child a choice of two or three healthy snacks when they’re hungry, empowering them to decide what they’ll eat helps them feel involved and in control.

Want More Snack Ideas?

I love creating healthy snacks! 

Some of the recent snack recipes featured in Fitfish for a Fiver have been:

*'Bounty' Balls

*Chocolate Chip Oaty Cookies

*Honey and Peanut Snack Bars

*Healthy Chocolate Mousse

*Oat and Seed Bread

*Savoury Seeds Crackers

*Chocolate Dates

Come and join us for new recipes every month!