Snacks play a crucial role in keeping your child’s energy and focus levels up throughout the day. With their brains and bodies constantly on the go, kids need regular bursts of nutrition to stay sharp and avoid those mid-afternoon slumps. The secret? Choose snacks that pack a punch—and balance carbs, protein, and healthy fats, to keep them going strong!
Why It Matters:
✔ High-sugar snacks cause quick spikes and crashes, leading to irritability and hunger.
✔ Balanced snacks with protein, fibre, and healthy fats keep kids full for longer.
✔ Teaching smart snacking habits helps prevent reliance on sugary treats.
What You Need to Know:
✔ Fresh fruit & nuts or seeds – A power combo! Fresh fruit provides quick energy and antioxidants, while nuts and seeds offer protein and healthy fats. It’s the ultimate balance of quick energy and staying power.
✔ Raw veggies might just be the easiest and healthiest snack you can offer. Crisp, colourful veggies like sugar snap peas, cherry tomatoes, or cucumber slices are perfect for little hands to grab straight from the fridge. Pair them with a tasty hummus or bean dip, and you’ve got a satisfying snack without ruining their appetite for dinner. Plus,
kids will love the independence of helping themselves!
✔ Post school hunger – If your child is starving when they get home from school, it’s no surprise! After hours of learning and concentration, their brain and body are craving fuel. If you notice they’re ravenous and snacking through everything in sight (half a loaf of bread, anyone?). You might want to think about offering a more filling snack. A whole apple and peanut butter or a bowl of chunky homemade soup can provide the perfect blend of fibre, protein, and warmth—keeping them full and satisfied until dinner.
How to Implement Change
Today’s Challenge: Keep healthy snacks visible—pre-cut fruit, nuts, and cheese sticks make great grab-and-go options.
💬 Encouragement for Parents:
Snacks don’t have to be boring—there are plenty of delicious and nutritious options to explore. Keep experimenting!
📌 Next email: Your Child’s Sugar Balance Domain – How Have they Progressed?
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team