Growing children need plenty of energy, but it’s important that they get it from the right places. Try these healthy nursery snack ideas from Beth Downie…
Over the past few decades, snacking has become an increasingly common part of children’s daily routines. But this raises an important question: is it driven by genuine physiological need, or is it simply a matter of habit and desire?
Many parents and caregivers worry about their children’s snacking habits – and it’s easy to see why. In the UK, many school-aged children are consuming up to four high-sugar snacks each day!
This is partly due to the vast array of snack foods and convenience items marketed to children and their parents, starting as early as the weaning stage.
Is there a role for snacks in a healthy, balanced diet? Research suggests that, yes, healthy snacks can play an important role in maintaining a balanced diet.
Children, especially during periods of rapid growth, need to eat little and often to meet their high energy demands and nutrient requirements.
Since children have smaller stomachs than adults, they can’t consume large portions in a single mealtime. When spaced appropriately, they may benefit from a healthy snack to contribute essential energy and nutrients to the diet and help to bridge any gaps of longer than three hours between meals.
The key to whether snacking is beneficial or detrimental depends on the type of snacks provided and portion sizes.
High-energy, sugary snacks may provide a quick burst of energy, but they can leave children feeling hungry again soon after. This leads to frequent snacking and grazing between meals, which can reduce their appetite at mealtime.
In fact, research in the UK reveals that children are consuming more than double the maximum recommended amount of sugar each day, with half of that sugar coming from unhealthy snacks and drinks.
Over time, excessive sugar intake can lead to serious health concerns such as obesity and Type 2 diabetes. Encouraging children to choose healthier snacks is crucial for their long-term health, and early childhood settings offer an important opportunity to promote healthier habits at an early age.
The Eat Better, Start Better guidance provides practical recommendations for early years providers to support healthy eating habits among young children.
Developed to meet the EYFS welfare requirements, this guidance aligns with the UK government’s dietary recommendations for children aged six months to five years.
It sets out food and drink guidelines that help ensure children receive the right balance of nutrients, including protein, fats, vitamins, and minerals.
The guidance suggests that energy requirements should be divided across meals and snacks throughout the day. The following breakdown shows the proportions of which snacks should contribute to a child’s daily energy intake:
The remaining 10% of a child’s energy intake can come from snacks or drinks at home. Sharing menus with parents can help families balance meals and snacks provided at home with those provided in early years settings.
When planning snacks, the Eatwell Guide is a helpful tool, just as it is for planning main meals. Variety is a key principle of healthy eating, and by incorporating foods from the four main food groups (starchy foods, fruit and vegetables, dairy, and protein) into snacks, we can provide children with the essential nutrients they need.
Here are some healthy nursery snack ideas from each food group:
Offer starchy snacks like breads, crackers, breadsticks, or rice cakes at least once a day. Provide at least three different varieties of starchy foods each week. Choose bread products with lower salt content (look for the green “low” or amber “medium” labels).
Provide fruit or vegetables as part of some snacks. Aim for a variety of colours and types – fresh, frozen, or canned. Dried fruit is best served at mealtimes, as it can stick to teeth and contribute to tooth decay.
Aim for three portions of milk or dairy each day: one can be included as a snack.
For example, beans, pulses, fish, eggs and meat. These are important sources of iron and zinc and can be included in snacks once or twice a week.
Avoid sweet treats like cakes, biscuits, and confectionery. Keep sugary snacks to a minimum between meals.
Offer water or milk as a drink at snack time to help keep children hydrated without adding extra sugar.
1 Make sure the snacks you offer are timed appropriately – not too close to mealtimes.
2 Pay attention to portion sizes – snacks should satisfy hunger between meals, but not replace the appetite for dinner.
3 Homemade snacks are often healthier and more cost effective than pre-packaged options. They can also help keep children fuller for longer, reducing the likelihood of continuous grazing.
4 Involving kids in preparing snacks can also be a great way to teach them food preparation skills.
5 When choosing packaged snacks, check the traffic light labelling and opt for those with mostly green or amber labels (indicating lower levels of sugar, salt, and fat). Aim for snacks under 100 calories per serving, and limit packaged snacks to no more than two per day.
Beth Downie has experience across the food industry, as well as in public health and community nutrition and wellbeing. She is a consultant nutritionist to Purely Nutrition and the PhunkyFoods programme. For further guidance on healthy eating and snacks in early years settings, visit the Foundation Years website for the Eat Better, Start Better resources and materials.
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