While snacks can play a part in meeting nutritional needs, it’s important to be mindful of foods high in fat and sugar.
Eating these too often can lead to weight gain. ‘Treat’ type foods (snacks) can still have a place in a balanced diet, but they should come after the essential foods from the four main food groups (grains, fruits, vegetables and meats / dairy) our bodies need to thrive.
The suggestions you’ll find here are practical and achievable, and based on what has worked for local families just like yours.
Introducing simple swaps can help build healthier habits over time.
“If physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and help treat.”
(UK Chief Medical Officer, 2019)
Small changes, big impact!
Breakfast
- Serving size for cereal / toast based on your child’s hand span size.
- Choose low sugar options: cereal or wholemeal toast.
- Limit processed foods such as bacon, sausages, white bread / pastries.
- Yoghurt and fruit.
- Eat breakfast at home or school rather than both.
Snack ideas
- Piece of fruit rather than crisps or confectionery.
- Buy fewer crisps, chocolates, biscuits and cakes.
- Buy lower calorie options.
- Role model – choose healthier snacks together.
- Reduce confectionery at birthdays, celebrations or religious holidays.
Lunch
- Include 1 treat in your child’s packed lunch, instead of 2.
- Aim for: ½ plate salad / vegetables
- ¼ starch foods – ideally wholegrain varieties, ¼ protein and ½ salad and vegetables on your plate.
- Take up free school meals if eligible.
- Don’t opt for the large option if having fast food as a takeaway treat.
- Use smaller plates.
Evening meals
- Swap to wholemeal versions of bread, pasta and rice.
- Have a portion size based on your child’s hand span size.
- Follow the serving suggestion on the packaging.
- Try plant-based meals.
- Batch cook for the week ahead.
Get the family involved by planning meals, buying groceries and cooking meals.
Drinks
- Swap from full sugar to diet drinks. Use the NHS Food scanner app to help identify healthier swaps. Aim for green and amber categories, not red.
- Give your child a refillable water bottle for school.
- Keep pure fruit juice to 150ml a day.
- Save sugary drinks until mealtimes and use a straw to reduce dental damage.
- Follow the recommended serving size on the bottle – many screw tops are 2 servings not 1.
Increasing activity
- Try walking to or from school instead of taking the car.
- Family walks, cycling, swimming or park visits are great ways to increase activity and spend time together.
- Encourage your child to join lunch/afterschool clubs.
- Take part in local activities as a family.
- Encourage your child to learn to swim or ride a bike.
- Agree a family challenge: walking, cycling, swimming.
