How To Add Extra Nutrients to Kid's Snacks

I’ve been writing a whole series all about one of my favourite topics – how to ADD extra nutrients to kids’ meals. In this blog, I want to share my favourite ideas to add extra nutrients to kids’ snacks, and really get the most out of those snacking opportunities!

Snacks

Snacks aren’t necessarily something that every child needs, and I’m often asked about the recommendations for snacks for babies and toddlers.

Snacking really depends on your routine and many children do need a couple of snacks during the day to tide them through until the next meal. For children who maybe don’t eat huge amounts at mealtimes or for children who are perhaps a little fussy with some of their foods, snacks can be super helpful and can help to add nutrients into young children’s diets too.

I always try to think about the kids’ meals when I’m offering a snack – looking at what they’ve had/haven’t had in meals throughout the day so that I can try to balance out their meals and food groups via their snacks. For example if they didn’t have any protein/iron rich food at brekkie and maybe haven’t had any at lunch, I’ll try to ensure I’m including protein in snacks. Or if we’ve been out for the day and lunch didn’t include any veggies, I’ll make sure I add some at snack times!

How To Add Extra Nutrients to Kid's Snacks

I also like to think outside the box when it comes to children’s snacks and to try to combine food groups, rather than just focusing on one e.g. offering a piece of fruit

Here are some examples of my favourite ways to make nutrient-rich snacks for young children and babies.

Think ‘mini-meals’ – I always like to think about BALANCE when I’m offering snacks – as this makes sure that they’re more filling, and likely to keep little ones satisfied for longer in between meals.This means I try to include a:
- piece of fruit/veg,
- a starchy/wholegrain carb
- some protein/iron rich food
- And maybe some dairy
Add a topping to oatcakes or crackers e.g. peanut butter, marmite, hummus, pate (not before 1 year), cheese – For a homemade oatcake recipe, try my no added sugar/salt Baby Oatcake Recipe.
Add the extras when cooking – for example when making snacks at home like biscuits, muffins, crackers you can add herbs, spices and flavourings in to make them a little different. E.g I love making crackers with ingredients like beetroot or adding fennel and lemon zest to the kid’s oatcakes or making muffins with flaxseeds and grated veggies – this helps add variety but also flavour and nutrients to their snacks.
Jazz up the shop bought ones – Of course snacks sometimes come in the form of crisps, biscuits or cakes, which is fine, but try to also offer them with some nutrient-rich options too, such as blueberries, veg sticks, milk or some vegetable/protein dips. E.g you might offer some baby crisps with some raspberries and a hummus dip, for example.
Add a dip – dips are also such a great idea and they are so easy to make from anything too. Carrot dips, aubergine dips, hummus, guacamole or even simply yoghurt can work really well too. Try my easy hummus recipe which is made with butter beans for a little extra variety.
Add flavours and extras to those too, such as milled seeds, chopped mint, grated cucumber – you name it. Even dips can help to add plenty of extras in.

Easy Snack Ideas for Kids

To help with some inspiration, which I know we all need when it comes to keeping up with the demands of feeding kids, here are some easy and healthy snack ideas for young children:

Baby friendly peanut butter and banana muffins – serve with some yoghurt and milled seeds on the side
Banana bread – add some yoghurt, nut butter, or offer a glass of milk alongside
Fritters – try these courgette or carrot and sweetcorn fritters
These healthy enchiladas are great for lunch but also leftovers are ideal for a quick and balanced snack!
Add flavours and extras to those too, such as milled seeds, chopped mint, grated cucumber – you name it. Even dips can help to add plenty of extras in.This tuna and avocado toast topping makes a perfect balanced snack served on toast, with pitta, a wrap or even crackers or a rice cake
These no bake, no added sugar energy balls are super simple to prepare, and a really nutrient dense snack option
Pizza wraps – these are another versatile lunch/snack option that are super easy to prepare and a well balanced snack!
Pancakes make an ideal preppable snack, that can be made either savoury or sweet – try this baby pancake recipe and serve alongside fruit/veg and a dip!
Falafel and dip – if you have a little extra time, try making these sweet potato falafels – they’re great for making in bulk and freezing, but shop-bought falafels work too for convenience!
Savoury muffins – these veggie muffins are a great batch cooking option to have ready when you need something quick!