Many parents will know it’s important to make sure young children eat enough over the course of a busy and active day.
But while keeping kids full is important, it’s just as important to consider what they are eating and when.
Child nutritionist Mandy Sacher said young children need to eat three meals a day and that snacks should be limited to morning and afternoon tea.
‘Children who snack throughout the day often don’t want to eat what is being offered at the main meal because they are genuinely not hungry,’ Ms Sacher told FEMAIL.
Child nutritionist Mandy Sacher (pictured) said children needed a proper food structure which included three main meals a day and two snacks
The expert and mother-of-two said as well as limiting snacks, parents of children aged between four and 11 also need to ensure the food they provide their child at these times is both filling and nutritious.
‘A bag of chips in the car on the way home from school just doesn’t cut it,’ Ms Sacher said.
She explained that highly processed foods such as lollies, pretzels or sugar-laden muffins do little more than spike a child’s blood glucose levels.
And that not long after eating these foods, children will often be hungry again.
Snacks such as lollies, pretzels and sugar-laded muffins do little more than send blood sugar levels soaring (stock image)
Instead, Ms Sacher suggested parents consider giving their children food which could have a more stabilising effect because it was processed at a slower rate.
The author of Wholesome Child Nutrition Guide and Cookbook said the perfect snack would contain protein, a slow-release carbohydrate and a healthy fat source.
‘For example, parents who like to give their kids crackers might consider swapping these out for a wholegrain variety topped with avocado, peanut butter or tahini,’ she continued.
While current Australian nutritional guidelines for children aged between nine and 11 recommends five servings of vegetables a day, Ms Sacher said recent studies have shown only one in four children are achieving that.
Beetroot and spinach bliss-balls: Creating health snacks can also be a way of getting more vegetables into a child’s diet
Ms Sacher said a simple way of increasing a child’s vegetable intake over the course of a day, wasn’t to limit these just to main meals.
The nutritionist said vegetable sticks served with hummus was always a popular snack but kids could also be convinced to eat vegetables more regularly, especially if they were turned into tasty treats.
‘Consider a bliss-ball made from spinach and beetroot or a black-bean brownie as a creative way to include vegetables with snacks.’
Vegetable sticks served with hummus was an easy way to create a filling and nutritious snack (stock image)
The expert said while parents might struggle to find the time to prepare healthy snacks, it wasn’t difficult to make sure a healthy supply is always on hand.
Even leftovers could work for busy parents wanting to feed their children healthy food, she said.
‘There’s nothing wrong with giving your child a chicken drumstick or some meatballs from the night before as a snack,’ Ms Sacher said.
‘Stock your pantry with staples such as a trail mix, home-made if possible, make sure you have whole grain crackers, and stock the fridge with a supply of boiled eggs.’
Ms Sacher (pictured centre) and mother-of-two said as well as limiting snacks, parents also need to ensure the food they provide their child at these times was both filling and nutritious
Ms Sacher said while eating on-the-go wasn’t something she recommended, she said often it’s a case of making a situation work depending on scheduled activities.
‘The idea is that children sit down and eat their meals and are present, but that’s not necessarily the reality,’ she added.
‘I am a huge advocate for family meals, it creates healthy and resilient eaters but there are times when you will pick up a child after school and they will have to snack in the car on the way somewhere.’
The nutritionist said while eating on-the-go wasn’t something she recommended, she said often it’s a case of making a situation work depending on scheduled activities
If this is the case, Ms Sacher said to give children a snack but not at the same time as they’re playing on an iPad or their phones.
She said doing this helps them recognise and be present to the food they are eating and helps with their ability to savour and enjoy their food.
Her advice on dealing with children who may be really hungry after an activity wasn’t to give them another snack rather it was to allow them to have a small portion of a meal that’s yet to be served.
The expert said while parents might struggle to find the time to prepare healthy snacks, it wasn’t difficult to make sure a healthy supply was always on hand
‘This could be a fresh salad, a platter of steamed vegetables, or even a small serving of casserole.
‘This is better than letting them snack on popcorn or raisins so that by the time dinner comes they aren’t hungry.
‘Even if they have only eaten a smaller portion of the main meal, at least they will be eating a meal that’s nutritiously balanced,’ she concluded.