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10 healthy and nutritious snacks for kids and grown-ups

Snacks are an important part of the diet of our little and not-quite-little ones. If chosen right, they provide energy and nutrients essential for your child’s development. Here is everything you need to know about snacks.

Plan and portion snacks in advance
Generally, kids need about 2 to 3 snacks in the day. Planning in advance will ensure that you don’t miss any. Snacks should not be given too close to meals time. Stop snacking at least one hour before meals.
Choose foods from all food groups
Snacks are an opportunity to meet not only your child’s energy needs but also their nutrient requirements. Vary the snacks you offer to your child to include dairy, fruits, veggies, starch, fats and protein-rich foods. This way you will ensure that no nutrients are left out.

Mindful snacking
Just like meals, snacks should be eaten in an area without distractions. Avoid eating while watching TV or being distracted on any other devices. Also, encourage the child to have their snack in the same place as their other meals.
Get your child involved in the food preparation
This will increase the chances of them wanting to eat it.

Beware of choking hazards, especially for kids age 4 and below, for example:

  • Hot dogs and sausage links
  • Meat chunks, unless finely chopped and combined
  • Nuts, seeds and peanut butter
  • Raw apple and pear slices
  • Whole grapes
  • Dried fruit
  • Raw vegetables
  • Whole kernels of corn
  • Popcorn and chips
  • Small candies and chewing gum
Here are 10 healthy, easy snacks that even your child can prepare (some with your help):
  1. Parfait: Vanilla or plain yoghurt layered with fruit, dried cereal and seeds.
  2. Smoothie: Blend low-fat milk with frozen strawberries and banana.
  3. Sandwich: Use wholemeal or multi-grain bread and add cream cheese and tomato. To make it fun, shape it using a big cookie cutter. Eat the fun shape and the cut edges as well.
  4. Vegetable sticks and nut butter: Spread celery and/or cucumber sticks with nut butter and top it with raisins.
  5. Fresh fruits and yoghurt: add fresh fruits in plain yoghurt.
  6. Wholegrain waffle/pancake: Toast a wholegrain waffle or pancake and top it with yoghurt and fruit.
  7. Hummus: Spread hummus (chickpeas and sesame paste blend) with vegetable sticks (cucumber, carrot, celery)
  8. Homemade granola bars: Bake oats with dried fruit
  9. Sweet potatoes chips: You just need sweet potato and olive oil. Oven bake it.
  10. Banana Cake: Use wholemeal flour and very ripe bananas. No need to add sugar.
Looking for more ways to improve your diet or lifestyle? Connect with a doctor via a video call1 on Pulse by Prudential and get advice for general health matters from the comfort of your home.
1 MyDoc’s panel of doctors are locally registered general practitioners (GP) and licensed with the Singapore Medical Council. The rate for consultation may change from time to time. Costs of medication and delivery charges (if any) are charged separately. Terms and conditions apply.
This content is contributed by MyDoc. To learn more about MyDoc, click here.
The information in this article does not necessarily reflect the views of Prudential. Prudential does not represent that such information is accurate or complete and should not be relied upon as such.
This article is for your information only and does not have regard to the specific investment objectives, financial situation and particular needs of any persons. Please seek advice from a qualified Financial Consultant for a financial analysis before purchasing a policy suitable to meet your needs.
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