Newsletter for International Families

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Healthy Snacks for Kids

Healthy snacks are important for growing children and busy teens to help them perform better in the classroom, on the sports field and during extra-curricular activities.  Making the right food choices between meals will help provide essential nutrients for growth, boost energy levels and enhance concentration. It will also help kids feel satisfied until lunch or dinner time.

What makes a healthy snack?: Everyday snacks are whole or less-processed foods based on the Healthy Heart Visual Food Guide. They are low in saturated fat, sugar and salt. Remember to ensure portion sizes are appropriate for the age of the child. Larger servings may need to be cut into smaller portions. Nutritious snacks can be affordable, convenient and easy to prepare, they can also be a great way to boost fruit and vegetable intake. Encourage children to get involved in planning and preparing their own healthy snacks.

Simple snacks using vegetables and fruit:

  • Seasonal fruit kebabs with natural yoghurt
  • Corn fritters or vegetable scones
  • Mousetrap or pita pizza made with wholemeal bread, Edam cheese and sliced tomato or capsicum
  • Snack platter with fruit and vegetable pieces, hummus and plain popcorn
  • A fruit and bran muffin (eg. banana and date)
  • Celery sticks with cottage cheese / peanut butter
  • Egg and lettuce sandwich with wholemeal bread
  • Smoothie with fruit and/or vegetables
  • Trail mix with nuts, seeds and dried fruit
  • Wholegrain corn thins spread with cottage cheese topped with fresh vegetables and fruit (get creative with the decorations and make faces, animals or flowers).

Watch out! Some snacks have a lot of fat, sugar and/or salt and give only short bursts of energy. Limit these  foods to occasional treats. When buying packaged food, read the food label and choose products with less saturated fat, sugar and salt.

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