The maximum energy contribution by snacks should be 20% of your child’s daily energy requirement. For example, a 1-m tall little boy who weighs 15 kg with mild physical activity level requires about 1026 kcal*. His maximum energy intake from snacks should be about 200 kcal. If he has snacking time twice per day, each snack should contribute about 100 kcal.

*Estimated from Harris-Benedict Equation.

Although high-fiber, low-calorie snacks are health-beneficial, parents should not allow children to eat too much of them. Fiber provides a sense of fulness and requires a longer digestion time, so consuming too much dietary fiber during snacking may reduce children’s appetite for main meals. As a result, children may not be able to gain enough energy and nutrients in the diet. 

Healthy snacking option:  Green Common Skinny Thins

Per serving: 113 kcal (Coffee); 111 kcal (Original) 

Choosing snacks that are fortified with extra nutrients (e.g. calcium, iron and vitamins) is always a good idea. However, vitamins A and D are fat-soluble and can be stored in the body. Consuming too much of them may lead to adverse health effects.

Healthy snacking option:  Peakz Crunchy Chocolate Squares 

1 pack: 153 kcal

Read carefully the ingredient list on the food label and see whether the snack contains added colorant/ pigments. Some snacks inevitably require the addition of colors in order to make the products appealing. In fact, natural pigments are present in various plant foods, for example, betacyanins in beetroot and curcumin in turmeric. Snacks added with these natural pigments are considered safe for consumption.