WEEK 8 NUTRITION: Healthier Snack Ideas

When it comes to eating healthily, snacking can be where the whole family falls down. If you struggle with the temptation of unhealthy snacks (like chocolate, chips, lollies and soft drinks) when out at the shops or after school, we have some great tips and ideas to help you with healthier snacking…

Some strategies for success:

• Limit unhealthy treats to once a week or fortnight. Try to avoid cafes and shops that stock those temptations. You could change the time of day you shop or the route you take walking home with your kids.
• Prepare snacks in advance.
• Always have a bottle of water on hand and keep your family well hydrated.
• Leave your purse at home whenever possible
• To minimise pester power and filling up your trolley on less healthy foods, avoid or move quickly through those parts of the supermarket that you know are difficult.

 Snack Ideas

Perfect for when you’re stuck for ideas, these snacks are much healthier alternatives…

After school

Between getting home from school and the evening meal, it can be all too easy for kids to reach for snacks high in fat and salt. Steer them towards healthier snacking by…

• Checking the lunchbox for any uneaten food. Serve up any food that does not pose a food safety risk as an immediate post school snack.
• Laying out a platter with fresh chopped seasonal fruit, plain unsalted nuts, and chopped vegetable sticks (carrot, cucumber, capsicum, celery) with a low fat dip like hummus or tzatziki. The kids can snack on these before dinner without spoiling their appetite, as well as contributing to their 2 and 5 serves of fruit and vegies a day.
• Toast wholemeal crumpets and spread them with margarine or a Tick approved peanut butter.
• Wrap banana, ricotta and sultanas in wholemeal lavash bread.
• Dollop some low fat fruit yoghurt in a kid friendly cup, and top with a little untoasted muesli.

On the go or in the lunchbox

Pack the following in your bag or the kids’ lunchboxes…

• Individual tubs of fruit in 100% natural juice
• Tick approved cereal bars (download our Tick shopping list)
• Air popped popcorn mixed with dried fruit packed in an air-tight container
• Slice of fruit loaf spread with margarine
• Individual low fat yoghurt pots
• Boiled egg
• Bananas
• Dried fruit medley

Source: http://www.heartfoundation.org.au/healthy-eating/mums-united/articles/Pages/healthy-snack-ideas.aspx