5 Tips to Choose Healthy Snacks (Nutritionist-approved Snacks Included)
Snack time is likely a part of your child’s daily schedule, and that’s not necessarily bad. Nutritious snacking can even boost nutrients essential for your child’s growth and development. From dietitian Celia Lau, here are 5 tips you should pay attention to when you are choosing healthy snacks for your child or even yourself. 

1. Note the energy content

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.


Healthy snacking option:  Wel-B Freeze-Dried Apple

1 pack: 45 kcal

Freeze-Dried Apple

100% made with fresh apples. Never fried or baked but freeze-dried to provide its crispiness as well as to better preserve its nutrients. It contains no added sugar, salt, preservatives, MSG nor trans fat. Especially suitable for children. 


Shop now: https://bit.ly/3ufQDyx


2. Balancing Nutrient Consumption

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. 


Adequate Intake of fiber for children

Based on the sex and age of children (aged 4-13 years old), the AI (Adequate Intake) of fiber ranges from 17-25g per day^.^Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans.


Healthy snacking option:  Green Common Skinny Thins

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

Registered with The Vegan Society, the gluten-free Green Common Skinny Thins features original and coffee flavours, packing only 111kcal and 113kcal* respectively. Featuring chia seeds and almonds to elevate the texture, this chocolate crunch provides good source of protein and fiber content, it is also beneficial to the gut. Skinny Thins contains no milk and egg and is free from gluten, perfect for vegans and children suffering from gluten intolerance and allergy. 
*Every serving: 22.5g, half pack

Healthy snacking option:  East Bali Cashews Cacao Cashew Nuts

1 pack: 190 kcal

Cacao Cashew Nuts

All East Bali Cashews are preservative- and artificial flavoring-free. Cashews are a source of unsaturated fats and various minerals. Unsaturated fats can provide energy and are good for brain health, while minerals (e.g. copper) are essential for building strong immunity. Children would love these roasted cashews delicately rolled in natural cocoa powder.



3. Choosing Nutrient-fortified Snacks

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


Made with whole-grain wheat and coated with Belgian dark chocolate, each bite of these crunchy squares are enriched with vitamin B12 and iron. Other flavors: Salted Caramel Chocolate, Crunchy Chocolate Orange Squares and Hazelnut Chocolate are all free from palm oil, artificial colors and flavorings, and preservative. 



4. Pick artificial colorant-free/ naturally colored snacks

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.


Healthy snacking option:  Green Common Happy Gummies

1 pack: 144 kcal (Mango); 140 kcal (Kumquat Lemon)

Healthy snacking option:  Green Common Happy Gummies

Green Common Happy Gummies is registered with The Vegan Society. The small-but-mighty gummies are made with 100% natural fruit juice, coming in two flavours, mango and kumquat lemon. Each tiny fruity cube is sweet and tart, and most importantly free from artificial colour and flavour. 

Healthy snacking option:  Greenday Crispy Grape

1 pack: 70 kcal 

Crispy Grape

Greenday’s delicious dried fruit are made from fresh grapes and are free from food additives and trans-fat. All Greenday natural dried fruit and vegetable chips are manufactured by vacuum freeze-drying instead of deep-frying to better preserve the natural taste, color and nutritional values of fruits and vegetables. 


5. Right size at the right time

Choose snacks with small package size or divide large size snacks into smaller portions to prevent children from overeating and so from affecting appetite during main meals. In addition, snacking time should be 2 hours before the next main meal to prevent children from refusing to eat during main meals as well as to avoid taking snacks as their main meals.


Shop healthy snacks: https://bit.ly/3vk7Yaw

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Green Common is the world’s first plant-based concept store to create a revolutionary food and lifestyle experience by introducing some of the most advanced global food-tech innovations. Our sales network has spread to over 10 countries and regions. Green Common aims at encouraging you to move toward a plant-based diet, our Green Sharing column includes everything you need to know about a plant-based diet, including dietitian's exclusive tips on how to eat smart, sharings by green KOLs, innovative vegan recipes, and more!