10 healthy snacks ready in under ten minutes

Snacks are an important part of a child’s daily food intake. Most children need 3 main meals and 1-3 snacks a day, depending on how hungry and active they are and if they are going through a growth spurt.

Snacks should provide the nutrients they need to learn, play and grow; however, preparing ones that are quick, easy and good for them can be challenging. You might be relying on packaged snacks from the supermarket as they are heavily promoted and may even have claims such as ’good for the lunch box’ to entice you to buy.

A recent Cancer Council online survey found that 70% of people who responded to the survey, purchased packaged snacks from supermarkets because they saved time, were easy to pack in the lunch box or because their kids pestered them.

You might be surprised that most supermarket snacks are very low in nutrients and high in salt, fat and sugar.  We looked at 140 packaged snacks from supermarkets and considered only 20% or 1 in 5 as healthy.

We rated 4 out of 5 packaged lunch box snacks as unhealthy*

Our top 10 suggestions for fast, easy and yummy snacks for the lunch box or after school.

These snacks contain the nutrients kids need to power their brains and fuel their muscles throughout the day.

1.Wholegrain crackers, crispbread or rice cakes with dip, cheese or avocado and tomato. (link to easy snacks)
2. Celery with cream cheese and sultanas.
3. Mediterranean vegie pita  – fill with dip and vegies. For more bread inspiration see our blog on toast and toasties.
4. Plain yoghurt with fruit, muesli or both as in our banana split pot.
5. Home-made popcorn (link) or try our Poppletana.
6. Smoothies can be ready in minutes. Use fruit, vegies, yoghurt, milk or milk alternatives or try our berrylicious one.
7. Pizza muffins – get creative and pop under the grill, ready in no time.
8. Fruit muffins or raisin toast with cream cheese or ricotta.
9. Breakfast as a snack – try  low-sugar breakfast cereal like wholegrain wheat biscuits with milk and chopped fruit.
10. A handful of nuts – any sort, unsalted. They are filling and full of fibre and healthy fats.  Check your school’s policy on nuts before putting in the lunch box.

Have these handy staples in the pantry and fridge

• • • • Bread, wraps, pita or English muffins, preferable wholemeal
      • Rice cakes, wholegrain crispbread and crackers
      • Yoghurt, preferably natural
      • Vegies – carrot, celery, cucumber
      • Cans of beans like chickpeas and baked beans
      • Cans of tuna in spring water or olive oil
      • Unsalted nuts
      • Fresh, frozen and dried fruit
      • Milk or a calcium-fortified milk alternative
      • Plain popping corn

Upgrade your snacks today!

• Download our Snack solutions guide.
• Take a look at our simple swap carousel.
• See lots of recipes for easy and delicious snacks.
• Check out our snack video.

* Health Star Rating of less than 3.5

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website