Make snacks more balanced  – without the battles.

Start with the snacks your child already loves, then gently add something more nourishing. 

This small step helps build healthier habits and increases exposure to fruit, veg, and other nutrient-rich foods – without the pressure. Pairing is all about adding, not taking away.

Here’s how it could look in real life:

Your child loves crisps?

Try taking crisps out of the packet and serve slightly fewer in a bowl with some apple slices or cucumber sticks and a dip they enjoy.

Big on crumpets?

To start the shift, add a side of berries or thin apple slices with an optional spoonful of yoghurt.

Cheese every time?

Try cheese skewers with 3 pieces of cheese and half a grape or cherry tomato to start. Gradually move toward a 50:50 balance.

Only eats biscuits?

Make it a sandwich! Try spreading a little mashed or sliced banana on one chocolate biscuit, then top with another biscuit for a fun and tasty treat with some extra goodness.

Fan of malted loaf or raisin bread?

Serve with a little cream cheese, banana slices, or even a few apple wedges and cubes of cheese – it adds protein and fibre without taking away the sweet, familiar flavour.

Love rice cakes?

Spread with cream cheese and let the kids decorate them with chopped fruit or veg to make funny faces – it’s fun and builds familiarity.

You’re not aiming for perfection, just small, realistic upgrades that work for your family.

Top tip: The more fun you make it, the more likely your kids are to go for it!”

Key messages to remember:

• Snacks are important, especially for growing kids with busy days and long gaps between meals.
  
• Ask why they need a snack — an energy top up, after-school fuel, or a tide-over until dinner?
  
• Mix homemade with shop-bought. Convenience can still be balanced.
  
• Start small. Repeat. That’s how change sticks.
  
• Pairing builds better habits without battles.

Which would you pair?

Let’s face it – kids love their snack favourites! But what if we could gently balance those with something a little more nourishing?

Try pairing what they already love with something new – just a little at a time. It’s not about taking anything away. It’s about nudging in the right direction.

Look at the list below. Would your child try this pairing? Could you give it a go tomorrow?

For each one, rate how likely it is to work for your family:

Already doing this

Worth a try

Not right now

Reflection prompts:

• Which of these pairings feel realistic for your child right now?
  
• Could you try just one this week?
  
• Ask your child to help choose the next pairing – they might surprise you!

Next: Timing snacks right to avoid spoiling mealtimes.