Shop smart
You’d like your kids to eat heathier snacks but don’t want to give up the treats they love? It’s time to shop smart, swap smart and pair well.
You’d like your kids to eat heathier snacks but don’t want to give up the treats they love? It’s time to shop smart, swap smart and pair well.
Snack shopping hacks
It’s 3:30 PM. They’ve crashed through the door after school, they’re “starving,” and they’re asking for that snack. We’ve all been there. You want them to eat well, but you also don’t have the energy for a battle over a biscuit, and you certainly don’t want to ban their favourite treats entirely.
Here’s the brilliant news: you don’t have to ditch them.
By learning to shop smart, keeping an eye on portions, and pairing snacks with something nutritious, you can hit that magic sweet spot: the treats they love, the goodness their growing bodies need, and peace at snack time.
The "Shop Smart" Checklist
Keep these three golden rules in mind when you’re in the supermarket aisle:
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Read the front, but trust the back: The front of the pack is marketing (“All Natural!”, “Source of Fibre!”). The back is facts.
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Check the ingredients list: Look for a short list with ingredients you recognise. If sugar (or one of its many aliases like glucose-fructose syrup, dextrose, etc.) is in the top three, it’s likely a high-sugar product.
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Use the traffic lights: In the UK, the colour-coded nutrition labels are your best friend. Aim for more greens and ambers, and keep the reds for occasional treats.
If they love…
Rice cakes
Light, crunchy, and ready in a flash – perfect for topping or munching on the move!
Portion size: 2
Shopping tip: Look for plain ones containing just rice. Otherwise lower salt varieties with less than 1.25g per 100g of salt
Pairing tip: Try topping these with cream cheese or nut butter and a handful of berries or raw veg
If they love…
Biscuits
The desire is for something sweet and comforting.
Portion size: 25g, that’s 2-3 biscuits
Shopping tip: Biscuits can vary massively in sugar content, some even as high as 50% sugar. It pays to be “sugar smart”. Look for less than 30g sugar, or switch to lower sugar plain biscuits or fruit cereal bars.
Pairing tip: Try serving biscuits with a glass of milk or a banana, you can even squidge banana or peanut butter on top of biscuits.
If they love…
Crisps
All the crunch, less of the salt – pair with dips or salsa for a speedy snack win.
Portion size: 25g
Shopping tip: Look for baked crisps with closer to 1.25g of salt per 100g.
Pairing tip: Decant the crisps into a bowl to reduce brand loyalty and so you control the portion size. Add a dip such guacamole, hummus or tomato salsa.
If they love…
Breadsticks
The ultimate no-fuss finger food – great for dunking or nibbling straight from the pack.
Portion size: 15g
Shopping tip: Look for ones with the least ingredients, and ideally less than 1.25g salt per /100g.
Pairing tip: Great dipped in hummus or guacamole along with sliced peppers, cucumber or celery sticks.
If they love…
Cheese
Portion-perfect & protein packed – an easy way to keep little tummies fuller for longer.
Portion size: 15g
Shopping tip: Look for varieties with just milk & cultures in the ingredients – if there is salt, try to avoid more than 1.25g per 100g.
Pairing tip: Great with sliced tomato, cucumber or apple or on crackers.
If they love…
Yoghurt
Children love the cream sweet taste of yoghurt.
Portion size: 100-120g, 1 small pot
Shopping tip: Fruit yoghurts are often packed full of sugar , look for less than 10g per 100g. Better still try switching to plain or Greek yoghurt and adding your own berries or banana or even a small swirl of honey.
Pairing tip: Perfect with berries, grated apple or pear.
If they love…
Malt loaf
Soft, fruity & fab with a smear of butter – look for lower sugar versions for a smarter choice.
Portion size: 2 slices
Shopping tip: Check the ingredients and choose one with less than 6g of sugar per 100g.
Pairing tip: Perfect with just a little peanut butter spread, slices of banana or a handful of berries.
If they love…
Dried fruit & fruit bars
Dried raisins, currents, apricots, and mango offer natural sweetness and fibre.
Portion size: Keep portions small – these are concentrated in sugar and can be bad for teeth, max 30g.
Shopping tip: Look for short simple ingredient lists – ideally just fruit. Avoid those full of palm oil, maltodextrin and other chemical sounding additives.
Pairing tip: Pair with cheese or yoghurt and rinse after eating with a glass of water.
If they love…
Granola bars
Don’t be fooled into thinking these are heathy snacks. Despite the “healthy” claims and images on the front they are often packed full of sugar and artificial ingredients.
Portion size: 50g
Shopping tip: Choose bars with high real fruit content, and less than 20g of sugar per 100g plus not too many artificial ingredients.
Pairing tip: Pair these with fresh fruit such as apple or pear slices, berries or banana.
Allergy and safety tips: Always check for allergens such as peanuts, tomatoes and celery. Always chop grapes and cherry tomatoes in half lengthways.
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