Snacking doesn't have to be bad for children. It can help reinforce healthy eating. Find out how from the Nutrition and Dietetics Department at KK Women's and Children's Hospital.
Snacks: Necessary for toddlers
Toddlers (1 to 3 years) still have small stomachs and cannot eat large portions at one sitting to meet their nutritional requirements. Hence, snacks are necessary to meet their requirements for growth. These snacks can be seen as nutritional complements to meals or a smaller portion of a meal of the day. “Between-meal snacks can also reduce the stress from parents/caregivers of the expectations that children should consume all their nutritional requirements from 3 meals a day,” says Jasly Koo, Dietitian, from the
Nutrition and Dietetics Department at
KK Women’s and Children’s Hospital, a member of the
Which snacks should you give to your child?
Snacking can help build or ruin a child’s healthful diet. The key depends on the type, amount and time the snack is consumed. A snack that is high in fat and sugar may contribute to empty calories, hence leading to weight gain. Also, if a snack is consumed in excessive amounts and/or too near to meal times, it may affect the child’s appetite for the main meal. So, nutrient-dense snacks should be offered in between meals (about 2 hours apart from main meals). Nutrient-dense snacks are those that
- provide carbohydrates (ideally with minimal or no added sugars),
- are low in saturated and trans fats,
- are rich in protein and/or other nutrients such as fibre, iron and calcium.
Below are some examples of healthy snacks that provide approximately 100-200 kcal per serving.
Healthy snacks children would love
- 1 slice wholemeal bread or 1 small raisin bun with 1 slice reduced-fat cheese
- 1 piece pancake/half a waffle with peanut butter
- Half bowl cornflakes/branflakes with raisins
- Half roll 'chee cheong fun' (less sweet sauce)
- 1 'soon kueh' (less sweet sauce
- 1 roll steamed 'popiah' (less sweet sauce)
- 1 small meat or vegetable 'pau'
1 serve fresh fruit
e.g. 1 small apple, 8 to 10 grapes,
1 slice honeydew/watermelon
9. 2 tablespoons raisins (25g) or
10. 1 cup (250ml) plain low fat milk
or high calcium reduced sugar soy milk
11. 1 small carton (200g) plain or
fruit low fat yoghurt
12. Half cup steamed/boiled corn
(less butter or margarine) or chickpeas
13. 1 to 2 'siew mai'
For nine ways to encourage healthy snacking in children, read on.