Kids' special: Snack attack - Healthy Food Guide

Author: Catherine Sissons

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What you choose to eat between your main meals can make all the difference to how much energy and brain power you have.

A snack is a smaller-sized meal you eat between breakfast, lunch or dinner.

Why are snacks helpful?

Snacks can keep energy levels balanced
Snacks can help give your body all the nutrients it needs
Snacks can keep you feeling satisfied until your next meal
An after-school snack can help give nutrients for your brain for doing homework

What’s in a snack?

Fruit and vegetable snacks give you some parent carbohydrate, fibre and water. This will give you energy and fill you up.
Dairy snacks add protein which, along with helping you grow, also helps you feel full.
Bread, toast or another snack with grains such as a muesli bar, or small bowl of muesli, gives you some parent carbohydrate for energy and a little fibre
Here’s an idea, Fruit and muesli slice

Mix ‘n’ match your snacks

a banana on toast
an apple and a pottle of low-fat yoghurt
a muesli bar and a mandarin
carrot sticks with hummus

Healthy snack options

1 banana
1 orange
1 apple
1 boiled egg
1 slice toasted fruit bread and a little peanut butter
Carrot sticks and hummus
Wholegrain crackers and a slice of cheese
Glass of low-fat milk
Pottle or small bowl of low-fat yoghurt
2 cups of popcorn (without added sugar or salt)
1/4 cup of unsalted nuts
Berry smoothie

Watch out!

Some snacks can have a lot of fat and also a lot of sugar. These kinds of snack only give you energy for a short time. Remember: extra kilojoules (calories) which aren’t used up during physical activity are empty energy (see Kids’ special: Processed food for a reminder). Extra kilojoules can change into body fat. So foods with a lot of fat and a lot of sugar are treats – best saved for only special occasions.