What is the problem with the type of snacks that many children and young people are currently eating?
Snacking is a big part of most children’s and young people’s daily lives. Research shows that children and young people have about 2 to 3 snacks a day, whether it’s on the way or way back from school, at break times, or hanging out with their friends. However, the main problem is that popular snack choices are not always the healthiest. Snacks such as sugary drinks, fried crisps, sweets, chocolate bars, cakes or biscuits, are high in fat, free sugars and/or salt, and low in fibre and essential micronutrients. So regular snacking on these types of snacks can increase energy (calorie) intakes which could lead to weight gain, and frequent intakes of free sugars can increase the risk of tooth decay.
We know that currently, on average, nearly 1 in 4 children aged 10-11 years old are living with obesity. Many children don’t eat enough fruit and vegetables, or fibre, and consume too much saturated fat and free sugars. So making healthier choices throughout the day is really important to ensure children and young people not only maintain a healthy weight but also get the nutrients they need to grow and thrive. Also, establishing healthy dietary patterns early on in life will help set children on the journey to eating well for years to come.
Is snacking bad for children’s health?
Snacking per se is not necessarily bad for children’s health – as with all dietary choices it’s the overall balance and nutritional quality of the food and drinks that really matters. Children and young people are going through a period of rapid growth and development which places a high demand on the body’s nutrient requirements. Therefore, choosing healthier snack options, as part of a healthy, varied diet is essential to ensure they receive the right balance of energy and nutrients they need to help them feel good, stay healthy, concentrate at school, and take part in physical activities.
Having healthy snacks between meals can also help tide children’s appetite over until the next eating occasion which in turn may prevent overeating, as they’re not so ravenous when they next get to eat. Snack times can also provide an opportunity to have a drink, contributing to keeping children hydrated – remember water is the best choice and milk can hydrate and provide some protein and other nutrients such as calcium!
What types of healthy snacks could young people choose and what nutrients can they contribute?
As a mum of two, very active, teenage boys, who appear to be permanently hungry, snack times do play a big role in making sure they have enough energy to keep them going in between their activities. However, the challenge is real in finding snack options that are convenient, quick to prepare and eat, nutritious, and that they will like! Healthy snacks throughout the day should contain a variety of foods from the different food groups and contribute to vitamin, mineral and fibre intakes, and contain protein and starchy carbohydrates, and less saturated fat, salt and free sugars.
If we’re at home then toast is always a favourite – try to choose wholemeal bread for fibre and nutrients like iron and calcium, with toppings such as peanut butter and sliced banana, or baked beans with cooked mushrooms to provide protein and contribute to their 5 A DAY. Wholemeal crackers or oat cakes with soft cheese and sliced cucumber, a hummus and grated carrot sandwich or pitta bread pizzas are other good options. If you’re on the go then they could grab a piece of fruit like a banana or apple.
If you do have more time then try and plan ahead and have something prepared like savoury vegetable muffins or DIY trail mix with unsalted nuts, seeds and dried fruit (like raisins or apricots), so they can help themselves when they get back from school. If you're short on time, some ideas for snacks that you can pick up in the shops include foods like malt loaf, lower-fat/lower-sugar fromage frais, sugar-free jelly or fruit pots.
What types of snacks could young people prepare for themselves?
During the transition from primary to secondary school years children tend to show much more autonomy so want to be more involved in their own food preparation and choices. Creating a healthy food environment at home is therefore essential so they have lots of healthier options in the cupboard and fridge to choose from. I find a small bowl of cereal with milk is a great option that is easy to prepare – buy wholegrain versions and choose ones lower in sugars and salt. They can add some fresh or dried fruit and sprinkle on some seeds for extra fibre and nutrients. Plain yogurt is also a good choice topped with fruit and no added sugar muesli.
If your kids are more adept in the kitchen they could cook scrambled eggs or tofu on wholemeal toast. If you have an air fryer cheese on toast is so simple and they can add toppings like tomatoes or peppers. For busy kids in a hurry then having a bowl of fruit to hand is always a good back up so they can just grab and go!
How can schools support their pupils in accessing healthy snacks?
Schools can play a really important role in shaping children’s and young people’s dietary behaviour. Encouraging healthy snacks should be part of the whole school approach to foster a culture of good nutrition for their pupils.
There are lots of ways to support this, for example the school could introduce a healthy snack policy that would set standards for snacks bought into school. It might also be a good time for school caterers to review their snack offerings to help improve the current snack range. In the canteen or dining area the healthier snack options could be signposted and promoted, and there could be tasting tables so pupils can try before they buy.
Children and young people are typically more likely to engage if there is an incentive involved, so schemes like ‘buy a healthier snack four days of the week – get one free!’ might help to encourage better snack choices. Schools can also provide fun information for pupils and their families on why healthier snacking is important with hints and tips on great snacking ideas.
Registration for Snack-tember (running in September 2025) is now open! Go to https://www.nutrition.org.uk/snack-tember-2025/ to sign up for the latest updates, resources and support for your school to help your pupils have healthy, sustainable snacks.
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