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- DIY snacks can be healthier and often cheaper than packaged ones.
- Preparing them with the kids can also be lots of fun and a great activity to do together.
- Try making homemade popcorn using corn kernels instead of buying packaged popcorn for a low sugar, high fibre snack.
- Get your child involved by getting them to chop up the fruit and vegetables they're going to eat, they'll love chopping it up themselves!
- Offer children a range of brightly coloured fruit and veg, cut into shapes, or draw funny faces on a banana or satsuma.
- Have a fruit bowl in the house so fruity snacks are nearby when your kids are peckish.
- Children get more than 7 sugar cubes from unhealthy snacks every day, making smart snack swaps can reduce this.
- Swap sugary biscuits, sweets and chocolate muffins for healthier snacks like fruit and chopped veggies, plain rice cakes, toast with lower-fat spread or a fruited teacake.
- Food labels help us understand what's inside our food so we can make healthier choices when shopping.
- They show us how much sugar, saturated fat and salt are inside the snacks we buy.
- A good rule of thumb is to go for more greens and ambers, and cut down on reds.
- Use the Eatwell Guide to make sure your snacks balance out other foods eaten during the day.
- For example, if your main meals are missing fruits and vegetables or a portion of dairy, you can meet your recommendations by having foods from these food groups as snacks.
- You can find a link to the Eatwell Guide here to print out and use at home.
- Planning ahead is key so you can make sure your snacks are healthy and you aren't reliant on packaged snacks.
- Take pieces of fruit or a handful of nuts and seeds out and about with you for an energy boost!
- Why not try making your own cereal bars for a high fibre snack.
Recipe links: Fruitylicious Cereal Bars | Oat and Yogurt Muffins
- Wholegrain varieties of carbohydrates are great sources of fibre and B vitamins.
- Fibre can help keep our digestive systems healthy and can help us feel full, which means you're less likely to eat too much.
- Wholegrain bread and breakfast cereals, brown rice, and whole wheat pasta are all good sources of this kind of fibre.
- We should all aim to drink 6 to 8 cups or glasses of fluid a day.
- Water, lower fat milk and sugar-free drinks all count.
- Don’t mistake feeling thirsty for feeling hungry. If your child tells you they’re hungry, try offering them a drink first!
- Ask your child how they’re actually feeling.
- Try to avoid boredom or emotional eating and only give snacks when children are actually hungry.
- It is important that children learn to listen to their bodies, know what food they need and can recognise when they are hungry.