Snack Right for those Fussy Eaters

Running out of ideas for healthy snacks to put into your child’s lunchbox? How do you know if your snack choices are in-fact healthy? I am a firm believer that ‘nude’ food is the best food option for our children. Popular snack foods such as; potato chips, savoury biscuits (e.g. Shapes), processed muesli bars, noodles, flavoured milk, sweet biscuits and chocolate treats are all loaded with calories coming from sugar and fat. 

To provide our children with the best start in life we need to get their eating habits on track and there is no better time to start then now. Healthy snacks should be based on foods from the 5 core food groups: Fruit, Vegetables, Dairy, Proteins (lean red meat, chicken, eggs, beans/ lentils and fish) and wholegrain Breads and Cereals. Choosing snacks from the 5 core groups will not only save you money but ensure your child is consuming the right nutrients to promote optimal growth and development.  

Below is a list of snack ideas from the 5 core foods groups:

  • Low fat yoghurt
  • Glass of lite milk
  • 40grams of sliced/ cubed reduced tasty cheese
  • Fruit – Can have up to 2 per day 
  • 2 Vita-Weat or Ryvita or rice crackers with low fat ricotta cheese or reduced tasty cheese
  • Veggie sticks with low fat hummus or tzatziki dip
  • Boiled egg 
  • Homemade plain popcorn
  • Homemade wholegrain/ high fibre fruit muffins
  • Homemade high fibre muesli bars

One of the many benefits of making your own snacks is that you can control exactly what ingredients go into the recipe. Homemade muffins are great because they can be freezed and saved for later and with a little help from your children are incredibly easy and fun to make. 

Until next time why don’t you try the recipe below, this is a deliciously easy meal that can be transformed into a family meal or stand-alone snack. Frittatas are a great way to introduce vegetables to your child and the beauty with this recipe is that different vegetables can be added for variety. Enjoy!

Paediatric Dietitian,

Melanie Bouras

Food for Pleasure –Food for Health. 


Mini Chicken and Corn Frittatas


•    310 g creamed corn 
•    1 cup shredded cooked chicken 
•    3/4 cup lite tasty cheese, grated 
•    4 eggs 
•    1 small zucchini (1 cup), grated 
•    1/3 cup reduced fat milk 
•    2 green onions, finely sliced 
•    1 tbsp plain flour 
•    6 cherry tomatoes, halved 
•    Fingerfood salad of carrot and celery sticks, to serve 

1.    Preheat oven to moderate, 180°C. Lightly grease and line a 12 hole muffin pan. 
2.    In a large bowl, whisk corn, chicken, cheese, eggs, zucchini, milk, onion and flour together. 
3.    Pour corn mixture between recesses. Top each with a cherry tomato cut side up. 
4.    Bake 15-20 minutes until set. Allow to cool. Serve with a fingerfood salad of blanched carrot and celery sticks and halved cherry tomatoes. 


Renato UlpianoComment