Most children need snacks to meet their high energy requirements for growth. However, children under 1 year old typically don’t need snacks. Up until their first birthday, milk continues to play a key role in their diet and essentially acts as their ‘snack’.
Snacks After 1 Year Old
From the age of 1 year, children will ideally eat three distinct meals a day (breakfast, lunch, and dinner) and may have 2-3 snacks in between meals. Snacks are a great way to provide additional eating opportunities throughout the day, ensuring they’re well-fed even if they don’t eat much at a particular mealtime.
That said, not all children need snacks. Some are happy with just their three meals, while others might thrive on one, two, or even three snacks a day. You’ll quickly learn what works best for your child.
How to Balance Snacks and Main Meals
If your child struggles to eat their main meals, consider:
- Are they grazing throughout the day? Constant snacking can reduce hunger at mealtimes.
- Are their snack portions too large? Snacks should be satisfying but not so filling that they interfere with appetite at the next meal.
Each snack should provide about 10% of your child’s total daily energy intake. For a 3-year-old, this is approximately 120 calories per snack. For more information on portion sizes, the Infant and Toddler Forum has a helpful portion guide.
At nursery, children are often given milk and fruit as a mid-morning snack.
What Makes a Nutritious Snack?
Snacks should ideally be nutritious and varied, incorporating:
- Fruit or vegetables (a great way to work towards their 5-a-day).
- Carbohydrates (for energy and fibre).
- Protein (for growth).
- A calcium source, like a small drink of milk (100-120ml) or cheese.
Avoid overly processed snacks like biscuits, crisps, or sweets marketed toward children. These are often ultra-processed, high in sugar, salt, and fat, and offer little nutritional value. Plus, they’re costly and contribute to packaging waste.
Snack Ideas for Children
Here are some nutritious and balanced snack ideas:
- A portion of fruit or vegetables (roughly the size of your child’s hand).
- Small pot of hummus or homemade hummus/yogurt/nut butter dip with breadsticks or a small pitta and vegetables (e.g., cucumber, tomatoes, or raw peppers).
- Small cheese portion with breadsticks or mini oatcakes and vegetables.
- Mini oatcake with no added sugar/salt nut butter or seed butter.
- Homemade yogurt ice lolly (made with yogurt, fruit, vanilla, and nut butter).
- Low sugar yogurt with milled seeds and fruit.
- Half a slice of toast or a crumpet with reduced salt marmite, nut butter, or cream cheese.
- ½ slice of bread with cream cheese, nut butter, avocado, or hummus.
- Homemade mini fruit muffin, banana bread, or oat bars (no added sugar).
- Homemade savoury cheese scone (no added salt).
- 1 mini pitta bread with hummus, cheese, or nut butter, plus fruit.
- 1 banana pancake with plain yogurt, milled seeds, and fruit.
- Homemade biscuits made from flour, mashed banana, and nut butter (no added sugar).
V&Me has recipes for many of these snacks if you need them!
What to Avoid
- Dried fruit and dried fruit snacks: These are high in natural sugars and sticky, which can cling to teeth and cause decay.
- Snacks in pushchairs or car seats: Eating in these situations increases the risk of choking.
- Ultra-processed snacks: These include crisps, biscuits, and chocolate, which provide little nutrition.
Making Snack Time Easier
We understand that not everyone has the time or energy to make homemade snacks. Here are some tips to make healthy snacking more manageable:
- Plan Ahead: Have a list of ‘go-to’ snacks and batch bake or freeze items weekly.
- Involve Your Child: Let your little one help with snack prep where possible—it’s a great way to get them interested in food.
- Invest in Snack Containers: Reusable snack pots and mini ice packs are great for keeping snacks fresh and un-mushed during school, nursery, or days out.
Safety Tips for Snack Time
- Always ensure children sit down to eat to reduce the risk of choking.
- Avoid whole nuts until 5 years old, as they pose a choking risk.
- Be mindful of age recommendations on pre-packaged snacks—they may not be suitable for younger children.
V&Me Snacks for Nurseries
At V&Me, we provide healthy snacks to nurseries, such as:
- Spinach and feta muffins
- Goat’s cheese and kale scones
- Hummus and vegetables
All our snacks are free from added sugar, salt, artificial sweeteners, colours, and preservatives.
Additional Resources
For more information on snacks and portion sizes, check out these helpful guides:
- Caroline Walker Trust: Eating Well for 1-4 Year Olds – Practical Guide
- First Steps Nutrition Trust: Eating Well – Snacks for 1-4 Year Olds
- Infant and Toddler Forum: Portion Guide
- NHS Better Families: Healthier Snacks for Kids
