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.

Fry up

1. Boiled egg and soldiers

With wholewheat soldiers, this is a great breakfast. It's 'slow-release' meaning energy is released slowly over the morning, meaning they'll be fuller for longer.

2. Grilled breakfast

Grilling is a healthy alternative to frying. Try poaching instead of frying an egg.

Pastries

1. Thin pancakes with fruit

A great start to the day!

2. Crumpets with a thin layer of jam

Jam is high in sugar, so make sure you do the spreading and keep it thin, and look out for lower sugar varieties.

Squash

1. Homemade fruit smoothies

Smoothies can be a great way to use up fruit that may be about to 'turn', cutting down on waste. The kids won't notice if the banana had brown bits on when it's whizzed up into something thick and yummy.

2. 100% fruit juice

Remember: make sure the fruit juice is unsweetened and try to only drink it at mealtimes - it's better for their teeth.

White toast and honey

1. English-style breakfast muffin

Go for wholemeal varieties to be even healthier.

2. Banana on toast

Try mashing the banana up and cutting the bread into a fun shape.

Doughnuts

1. A smaller slice of toasted fruit loaf

The dried fruit in the loaf gives it a natural sweetness, so it's healthier and still sweet and yummy, so the kids won't even notice.

2. Fresh fruit salad

Fruit in tins still counts as one of your 5 A DAY. Just make sure it's in natural juices.

Pancakes with syrup

1. Scrambled eggs on brown toast with grilled tomato

Remember to use semi-skimmed milk for your eggs.

2. Thin pancakes with sliced banana

Green for go! Lots of foods now use a 'traffic light' labelling system to show how much fat, sugar and salt are in them, 'green' is low, or good, and 'red' is high.

Sugar-coated cereals

1. Low sugar cereals

Look for cereals with no sugar, honey or chocolate coating and use semi-skimmed milk.

2. Porridge topped with sliced banana

Breakfast is really important as it gives kids energy for the day and kickstarts their digestive system. This is a quick, tasty and healthy start to the day.

Bacon or fried egg sandwich

1. Baked beans on brown toast

Look for beans with no added sugar.

2. Mushrooms on brown toast

Choose wholewheat bread for the toast as it's 'slow-release' meaning it releases energy slowly over the course of the morning, keeping your little ones fuller for longer. And, the mushrooms get them on their way to 5 A DAY.

Healthy snacks for kids - fact or fiction

Common food myths and the truth exposed

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