It is often easy to forget just how much extra nutrition kids may need as they grow and develop rapidly \u2013 it can be up to double the energy requirements, per kilogram of bodyweight, compared with adults. Snacks can be a necessary part of a child\u2019s diet particularly as their tummies can be too tiny to get all their energy requirements from meal times alone.<\/p>\n
However, snacking often comes with negative connotations, particularly in relation to \u2018empty kilojoules\u2019 and eating excess sugar and fat and eating too many calories. Yet, it can also be a great time to get a range of macronutrients into a child\u2019s diet and ensuring that young, growing bodies are meeting their energy requirements. [1]<\/a> Hence, it goes without saying that the best snack foods will be nutrient-dense foods \u2013 in fact, it\u2019s a great time to offer foods which contain nutrients which may otherwise be lacking in the diet. But the quantities consumed at snack time need to be monitored and age appropriate. After all, a toddler\u2019s tummy is only about the size of a clenched fist!<\/p>\n Younger kids need to eat three meals and at least two snacks a day. Older kids need to eat three meals and at least one snack a day. Snacks make up 28% of the total daily energy intake of an Australian child and each snacking occasion contributes 12% of total daily energy intake.2 Therefore, it\u2019s important to offer a variety of flavours, tastes and textures including vegetables at snack times. This will increase a child\u2019s familiarity with a wide range of foods and encourage healthy eating habits.<\/p>\n As snacking behaviours are entrenched throughout childhood and into the teen years, it makes sense that healthy snack options should be prioritised both, in, and out of, the home. Savoury foods should be a key factor of snack time to protect their teeth, limit sugar intake and help boost their protein and fibre intake.<\/p>\n Offer snacks at predictable times, so that snack time becomes party of the daily routine, rather than being seen as a treat. And this time should not be too distracting or too close to a meal to ensure your kids eat healthily at mealtimes. Additionally, don\u2019t forget that your kids are more likely to give new foods a try at snack time if they\u2019ve helped to make them. This might just include adding chopped fruit or veggies to an existing snack, creating a dip or putting a couple of pre-made items together \u2013 it doesn\u2019t have to mean hours spent in the kitchen. All of these activities can go a long way to helping expand the variety in your kids diet as a whole.<\/p>\n Aim to try to sit down for a few minutes and have a chat with your children about your day, enjoy snack time and the food you are sharing together.<\/p>\nThe content of snack foods matter<\/h2>\n
Good snacking behaviour is about the food, the time and even the company<\/h2>\n