Kids’ special: Snack attack

Reviewed by our expert panel
Kids' special: Snack attack

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.

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

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.

Have a glass of water with these cookies for an afternoon snack.

Fridge cookies

Check out the other cool stuff in our Kids’ specials!

Kids’ special: Carbohydrates? Sweet as
Kids’ special: Protein power
Kids’ special: Fibre is full on!
Kids’ special: Dairy delicious
Kids’ special: Processed food
Kids’ special: Water
Kids’ special: Fat

First published: Aug 2011

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