Ideas for Healthy Snacks
It can be confusing to know which snacks are healthy or unhealthy.
Sugary snacks like cake, biscuits, chocolate and crisps should be eaten in small amounts and limited to mealtimes.
This is what our diet should be made up of:
Thirst can sometimes feel like hunger. Aim for 6-8 glasses of fluid per day. Plain water and lower fat milk are the best options, but this also includes sugar free drinks, tea and coffee.Fruit juice and/or smoothies should be limited to 150ml per day in total.
Swap the sugary popcorn by making your own with an optional sprinkling of cinnamon or chilli powder. This is a great way to up your fibre too!
We should aim for at least five portions of fruit and vegetables a day. There are many ways to eat fruit as a healthy snack. Remember, a portion is how much you can hold in your hand.
- Always carry a piece of fruit like a banana, pear or an apple for a healthy on-the-go snack
- Apple and peanut butter- spread a tablespoon of peanut butter over the apple slices for a tasty snack
- Fruit salad
- A small pot natural or Greek yoghurt with chopped up fruit- you could add some mixed seeds and nuts too!
- Frozen grapes
Top Tip: Frozen and canned fruit can be a cheaper alternative to fresh fruit (remember to buy canned fruit in its own juice or water, instead of syrup, which can be high in sugar).
Cheese and Crackers
Crackers, crisp breads and rice cakes can be a filling snack with low fat cheese- why not add tomato, grapes, apple slices or pickle?
Not sure about portion size? See a guide below:
- 2-3 crackers
- 1-2 oakcakes
- 2 rice cakes
- 2-3 breadsticks OR one bag of mini breadsticks
Toast and Toppings
A slice of toast is a handy snack if you are in a rush, try a wholegrain or seeded bread for extra fibre.
- Beans- they high in fibre and count as one of your five a day also!
- Sliced banana
- Cheese and tomato
- Thinly spread peanut butter or low fat cheese spread
Make a pot of soup and divide it up into smaller lunchboxes which you can freeze- this can be an easy snack that you can leave out to defrost as and when you need it.
For tips on home freezing and defrosting click here.
A small bowl of breakfast cereal can be a quick and easy snack, and a great way to up your fibre. Here are some ideas:
Weetabix (which you can add your favourite fruit, nuts or/and seeds too)
Beware of the hidden sugars in some cereals!
For information around food labelling terms, click here
Making sure they’re a healthy weight is one of the best things we can do for our children’s health. But around one in four primary school children are now overweight or obese.
START is a public health campaign from safefood, the Departments of Health in Northern Ireland and the Republic of Ireland, Healthy Ireland, the Health Service Executive and the Public Health Agency.
safefood, along with its START partners, hosted a webinar entitled ‘START Talking Treats: The Moderation Conversation’.
To view the webinar with health and parenting experts – How to talk about Treats, – click here