What you choose to eat in-between your main meals can make all the difference to how much energy and brain power you have.
A snack is a smaller-sized meal you eat between breakfast, lunch or dinner.
Why are snacks helpful?
- Snacks can keep energy levels balanced.
- Snacks can help give your body all the nutrients it needs.
- Snacks can keep you feeling satisfied until your next meal.
- An after-school snack can help give nutrients for your brain for doing homework
What’s in a snack?
- Fruit and vegetable snacks give you some (parent) carbohydrate, fibre and water. This will give you energy and fill you up.
- Dairy snacks add protein which, along with helping you grow, also helps you feel full.
- Bread, toast or another snack with grains such as a muesli bar gives you some (parent) carbohydrate for energy and a little fibre
Mix ‘n’ match your snacks
- a banana on toast
- an apple and a pottle of low-fat yoghurt
- a muesli bar and a mandarin
- carrot sticks with hummus
Healthy snack options
- 1 banana
- 1 orange
- 1 apple
- 1 boiled egg
- 1 slice Tip Top Spicy Fruit Loaf
- carrot sticks and hummus
- Mother Earth Soft & Chewy Muesli Bars
- Meadow Fresh Calci Strong
- Annies Wiggles – Berryfruit Bar
- 20g pack Eta Nuts and Raisins
- Berry smoothie
Some snacks can have a lot of fat and also a lot of sugar. These kinds of snack only give you energy for a short time. Remember: extra kilojoules which aren’t used up during physical activity are empty energy (see Kids' special: Processed food for a reminder). Extra kilojoules can change into body fat. So foods with a lot of fat and a lot of sugar are treats – best saved for only special occasions.
Food for thought
Have a glass of water with these cookies for an afternoon snack.
Check out the other cool stuff in our Kids' specials!
Kids' special: Carbohydrates? Sweet as
Kids' special: Protein power
Kids' special: Fibre is full on!
Kids' special: Dairy delicious
Kids' special: Processed food
Kids' special: Water
Kids' special: Fat