100 calorie snacks – two a day!
Hollie Farley, East Sussex County Council
01 February 2018
January has been and gone but don’t give up on those resolutions yet! For some, the New Year might have meant taking a look at how you, and your family, are eating and considering a few little changes that you can make, for all of you to be healthier and happier in 2018.
This January Public Health England launched the first Change4Life campaign focusing on healthy snacks for kids. On average in the UK, half the sugars kids are consuming is coming from both snacks and sugary drinks between meals, and works out to three sugary snacks a day taking their sugar intake for the day to over 3 times the recommended daily allowance. That’s a whooping 5,000 sugar cubes per year.
Supermarkets are getting on board with the scheme and will be stocking healthier snacks as well , giving advice both instore and online as to how you can pick healthier snack that are around 100 calories that are tasty, nutritious and appealing to kids.
Change4Life have also introduced a great new Food Scanner app which allows you to scan products whilst you shop. The app will inform you of the sugar, saturated fat and calorie content of the scanned food, enabling you to make healthier choices as you shop.
It can be extremely difficult to convince kids of healthy snacks when chocolate bars and cakes taste so good, but with a few tweaks you can make healthy snacks just as fun, interesting and appetising whilst also keeping them lower in sugar and in and around the 100 calorie recommendation. Working with foods they already like is a great place to start.
Here are some fantastic, tasty, fun options (although be careful of serving sizes!);
- Apple slices with a teaspoon of no added sugar peanut butter
- Chocolate dipped strawberries
- Carrot, cucumber or bread sticks with hummus
- Boiled eggs
- Unsalted rice cakes with a tasty, healthy topping such as light cream cheese
- Mini cheeses or cheese strings with crackers
- Fruit kebabs – fun for the kids to pick their favourite fruits and help you make them (be careful of the sharp ends of the skewers)
- Fruit yogurts – and in the summer you can make them into frozen yogurt pops
- Dried fruit – but be careful with serving sizes
- Frozen grapes and blueberries – remember to chop the them in half
- Frozen banana blended into ‘ice cream’
And remember to take advantage of the free fruit for kids’ scheme at some supermarkets.
Go to the Change4Life website to sign up for your Change4Life snack pack with money off vouchers and stickers.
Food is just one component of a healthy lifestyle for your family, keeping active is just as important; search our activity listings for clubs, classes and events in your area.