Snacks and Packed Lunches for 1-4 year olds

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1 Snacks and Packed Lunches for 1-4 year olds

2 Snacks and Packed Lunches for 1-4 year olds Published by First Steps Nutrition Trust, 2014 The text of this resource, and the photos, can be reproduced in other materials provided that the materials promote public health and make no profit, and an acknowledgement is made to First Steps Nutrition Trust. This resource is provided for information only and individual advice on diet and health should always be sought from appropriate health professionals. Photo resources For more information about photo resources for different population groups, see the website First Steps Nutrition Trust 112 Queens Road London SW19 8LS E: Registered charity number: First Steps Nutrition Trust: Page 2

3 Key principles when providing snacks for 1-4 year olds The word snack has become synonymous with snack food but when we are talking about young children, snacks should be thought of as mini-meals an opportunity to offer energy and important nutrients to supplement meals. Children have small stomachs and need to eat more frequently, but in order to ensure they get all the nutrients they need these mini-meals need to follow most of the same principles of eating well we suggest for meal times. The key principles are outlined below. Children need nutritious snacks between meals Children need to eat regularly and need nutritious snacks between meals. As a rule of thumb children aged 1-4 years should not go more than 3 hours between eating occasions during the day. A typical eating pattern for a 1-4 year old would be 3 meals and 2-3 snacks. Snacks should be added sugar free The best snacks are those that do not contain added sugars and which provide a range of other useful nutrients, Children s teeth are susceptible to damage from added sugars in foods and drinks as well as sugars in fruit juices and other soft drinks. Avoid dried fruit at snack times as this can stick to teeth and offer fresh fruit and vegetables. Snacks should be varied Snacks should offer a variety of foods from the four important food groups: fruit and vegetables, starchy foods, dairy foods and protein and protein alternatives. This resource suggests a range of snacks that include foods from all these groups. Snacks should offer a range of tastes and textures Snacks should include both cooked and raw foods, offer a range of tastes and textures and encourage young children to be independent eaters. Milk or water are the drinks of choice at snack time For children aged under 2 full-fat milk should be offered with snacks where there is no other dairy product on offer, and this can be semi-skimmed milk for those over 2 years if they are good eaters. For children who have unsweetened fortified soya milk as their main milk drink then they should be offered this with all snacks. First Steps Nutrition Trust: Page 3

4 Example snacks for 1-4 year olds Below are some ideas for snacks for children aged 1-4 years. A complete resource showing the portion size and recipes for all these snacks is currently in production and will be available later in Bagel with mashed sardine and cucumber Breadsticks with cannellini bean houmous dip and tomato and avocado wedges Breadsticks, guacamole and cucumber and pepper sticks Breadsticks, houmous dip and cherry tomatoes First Steps Nutrition Trust: Page 4

5 Cream crackers and soft cheese, with cucumber and carrot sticks Crusty brown roll with soft cheese and carrot sticks Eggy bread with banana Mini avocado and tomato salsa sandwiches Mini bowl of curried rice salad and mixed peppers Mini bowl of tabbouleh and blueberries First Steps Nutrition Trust: Page 5

6 Mini soft cheese and pineapple sandwiches Poached pear with yoghurt Oatcakes with Brazil nut butter and orange Oatcakes, cottage cheese and apple chunks First Steps Nutrition Trust: Page 6

7 Peanut butter on toasted muffin, with grapes Pitta bread fingers, tuna pâté dip and apple chunks Pitta bread with tahini dip and apple Rice cakes with lentil and peanut butter pâté and red and green pepper Rice cakes with mushroom pâté and cherry tomatoes First Steps Nutrition Trust: Page 7

8 Sliced hard boiled egg, tomatoes, toast slices Toast squares with mashed egg and cress Fruit scone with strawberries Wholemeal roll with almond butter, and carrot sticks Wholemeal toast fingers, yoghurt (for dipping) and banana slices Wholemeal toast with pinto bean spread, and carrot sticks First Steps Nutrition Trust: Page 8

9 Packed lunches for 1-4 year olds What should go into a packed lunch? One or two portions of starchy food White or wholegrain bread or rolls, bagel, baguette, tortilla or wrap, pitta bread, chapatti Cooked potato, pasta, noodles, rice, couscous Fruit bun, malt loaf, raisin bread A portion of protein food: meat, fish, eggs, beans, lentils and other alternatives Chicken, turkey, beef, lamb Sardine, tuna, sardines Egg Houmous, other pulses and beans Dahl and other lentil dishes Tahini and other seed spreads Tofu At least one portion of fruit At least one portion of vegetables Cucumber, carrots, tomatoes pepper, sweetcorn mixed salad green beans sugar snap peas sweetcorn peas broccoli Milk and dairy foods or suitable alternatives Apple, pear, Milk to drink: banana Whole milk for children under 2years clementine Semi skimmed for children 2 years and over strawberries Unsweetened calcium fortified soya grapes milk kiwi Plain yoghurt, melon Plain fromage frais pineapple Plain calcium fortified soya yoghurt mango Cheese canned fruit in Rice pudding, semolina pudding juice custard dried fruit: raisins, apricots, figs, dates Nut butters First Steps Nutrition Trust: Page 9

10 Example packed lunches Egg and cress roll Cherry tomatoes and cucumber sticks Yogurt with blueberries Tuna and sweetcorn pasta celery and red pepper sticks Malt loaf, cream cheese & pear slices Falafel & houmous pitta bread Broccoli and carrot sticks Banana, grapes Milk drink Chicken tortilla wrap beetroot and carrot salad Satsuma and apple slices & Greek yoghurt One or two portions of starchy food A portion of protein food 2 portions of Fruit and vegetables Brown bread roll Hard boiled egg Cress Cherry tomatoes Cucumber sticks blueberries Pasta twirls Malt loaf Pitta bread Canned tuna Falafel houmous Sweetcorn Celery Pepper pear Broccoli Carrots Banana Grapes Tortilla wrap Roast chicken Beetroot Carrot Satsuma apple Dairy foods or alternatives Plain yoghurt Cream cheese Milk Greek yoghurt Cheese and cucumber sandwich Green beans Red and yellow pepper sticks Fruity rice pudding with cinnamon Wholegrain and white bread Rice for pudding Cheese slices Green beans Red and yellow pepper Rice pudding Cheese First Steps Nutrition Trust: Page 10

11 Example packed lunches A complete resource showing a range of packed lunches with quantities and recipes is currently in production and will be available in First Steps Nutrition Trust: Page 11

12 First Steps Nutrition Trust: Page 12

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