Snack swaps

Use the handy Snack Swapper to give you healthy ideas to help you swap sugary, high fat breakfasts, snacks and puddings for quick, easy and yummy options your kids will love. Just choose what type of swap you want to make to get started.

Swap type

Fizzy cola

1. 100% fruit juice

Make sure your fruit juice is unsweetened. And for younger kids, dilute it with water - just like squash! It's best to drink fruit juice at meal times rather than as a snack between meals.

2. 100% fruit juice with fizzy water

Fruit juice is still a healthy choice and counts as one of your 5 A DAY, but it's best to drink fruit juice at meal times and it only counts as 1 of your 5 even if you drink more than one serving.

Milkshakes

1. Semi- skimmed milk

Remember: Kids under 2yrs must have full fat. 2-5yrs should have semi-skimmed. And over 5yrs can have semi-skimmed, 1% or skimmed

2. Homemade fruit smoothie

Whizz up a peeled banana, a handful of strawberries and a peeled orange for a pink and pretty smoothie

Crisps

1. Unsalted rice cakes

Buy unsalted rice cakes in individual packets or big packets for the whole family to share.

2. Breadsticks with low fat cream cheese

Kids are always starving when they get in from school, have a few healthy snacks on standby to stop them going for the biscuit tin.

Sweets

1. Ice cubes made from fruit juice

You could try filling an ice cube tray with fruit juice and freezing it, then serve fruity cubes as a naturally sweet and fun alternative to sweets.

2. Handful of dried fruit like raisins

Make sure it's only a small handful of raisins.

Chocolate

1. Banana

Bananas. Just like on the TV ad! Yum yum.

2. For kids over 5yrs try a small handful of unsalted nuts

Remember to watch the portion size.

Chocolate biscuits

1. Oatcakes

Oats are a 'slow-release' food, meaning they release energy slowly over the course of the day, keeping kids feeling fuller for longer.

2. Unsalted or unsweetened popcorn

Why not buy popcorn kernels and pop them in a saucepan yourself? It's easy and fun!

Cake

1. English-style breakfast muffin

Enjoy your English-style breakfast muffin with a reduced-fat spread.

2. Plain raisin bread

Why not try it toasted for a tasty, hot snack?

Ice cream

1. Frozen lower fat yoghurt

You can find frozen yoghurt near the frozen dessert section in a supermarket.

2. Piece of fruit with lower fat yoghurt

Let your children choose fruit they can dip in, it'll make it more fun to eat.

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