16 Jan What does 100kcal look like? Healthy snack ideas for children!
Healthier snacks for children
Have you seen the new government backed Change4Life campaign? Parents are encouraged to offer their child 3 meals a day and 2 snacks which should be no more than 100kcals each. The campaign has been launched as research has shown that children are eating too much sugar in their diet, half of that sugar is coming from sugary drinks and snacks. Having too much sugar is detrimental to our health – it provides extra calories which in turn can lead to weight gain, and it also causes dental decay.
Here at the Thrive Tribe Academy we support anything that encourages children to eat healthier, but the campaign got us thinking – what does a 100kcal snack look like? And will parents know what a 100kcal snack looks like?
To help support the campaign we have compiled a list of our top snack ideas for children:
Fruit & Vegetables
Fruit and vegetables are always going to be our favourite things for children to snack on, they contain vitamins, are high in fibre and low in fat.
But how can you encourage children to snack on more fruit and veg?
- Have a fruit bowl easily accessible in the home so children can help themselves.
- Keep some chopped up vegetable sticks in the fridge (e.g. carrots, peppers, cucumbers) so they are quick and easily available when hunger strikes.
- Keep things simple. Children are more likely to eat fruit if it is easy to eat (e.g. tinned pineapple chunks in juice or grapes)!
- If going out and about take some fruit or vegetables that travel well (e.g. satsumas, apples or cherry tomatoes).
Other snacks which we think are great include:
- A slice of malt loaf.
- Plain rice cakes with peanut butter and berries on top.
- Vegetable sticks with a tablespoon of hummus.
- Four tablespoons of plain yoghurt and a banana.
- Two rye breads with cream cheese and cherry tomatoes on top.
- Small bowl of plain popcorn.
- A small cube of cheese and a handful of grapes.
- A slice of wholemeal bread with 2 tablespoons of baked beans.
Important tip for parents
Start to look at the nutrition labels on food, and understand what these mean. As part of the Change4Life campaign a Food Scanner app has been launched on the App Store and Google Play. This is a great tool that is worth downloading to help you understand more about what is in your food.
Written by Tribe Dietitian Heather 🙂