Chips, biscuits and chocolate bars give kids a pleasant taste 'hit'. But these foods are usually high in kilojoules, saturated fats, sugar and salt and provide few nutrients, so they need to be limited. Luckily, children can also enjoy fruit, vegetables, dairy and other cereal-based healthy snacks, though it can take a little coaxing and a few firm rules.

Tips for parents

• Set limits on the number of sugary snacks allowed and explain that they are treats and not for every day.
• Offer children a variety of healthy snacks as this will give them the opportunity to make their own choice and get them in the habit of choosing more healthy options.
• Always have healthy snacks in the home to decrease the temptation of having unhealthy ones.
• Don’t give snacks too close to meal times as this discourages children from eating their main meal, which leads to a desire for snacks later on.
• Avoid soft drinks and other sugary drinks, as they make fill children feel full and may therefore take the place of a healthier snack.
• Remember – snacks can be a great way to incorporate more fruit and vegetables into your child’s diet.

Give more of …

Give less of …

Fresh or canned fruit – try making fruit kebabs, or chopped fruit in a tub Vegetable sticks (e.g. carrot, cucumber, capsicum) with low-fat dips Raisin toast or bread, pancakes or scones with a little polyunsaturated or monounsaturated margarine or fruit spread Lightly spread muffins and crumpets Rice cakes topped with vegetables and reduced-fat cheese, vegemite or sliced banana Dried fruit and unsalted nuts (not suitable for children under 5) Yoghurt (natural or fruit) Healthy fruit muffins

Biscuits Cakes, donuts and pastries Chocolate bars Potato chips, corn chips and cheesy snacks Sweet drinks – fizzy drinks, cordials and fruit juices

Getting active • Healthy drinks • Fruit and vegetables • Snacks • Breakfast • Portions • Rainbow Meals • Sugar & Fat • Exercise