Without needing a science or nutrition degree

Who else feels totally overwhelmed trying to find healthy snacks for their kids? We want to make good choices – but standing in the snack aisle (or scrolling online during nap time) can feel like trying to crack a code.

With so many products shouting about how “healthy,” “natural,” or “low in sugar” they are, it’s hard to know what actually matters – and what’s just clever marketing. Here are a few quick tips to help you feel more confident when choosing snacks for your little ones.

1. Can you recognise the ingredients?

If the ingredients list reads like something you’d cook with at home – great!
If it reads like a chemistry experiment… maybe not so great.

• Look for wholesome ingredients you’d find in your cupboard: oats, dates, apples, seeds,  cocoa etc

•  Watch out for bulking agents such as: maltodextrin or polydextrose

2. Spot the sneaky additives

Some snacks look healthy on the outside but are full of hidden extras on the inside. Keep an eye out for:

• Artificial sweeteners (sucralose, aspartame, sorbitol)

• Emulsifiers (like E471, E472 – used to hold texture together)

• Preservatives (such as BHA, BHT – added to increase shelf life)

3. Sugar – look at per serving, not per 100g

The per 100g sugar value can sound high – especially for naturally sweet snacks in small portions. But that number doesn't always reflect what your child’s actually eating.

•  Look at the ‘per serving’ line – that’s the true measure

• Aim for less than 5g of sugar per snack

• Bonus points if the sugar comes from fruits, dates or honey…. and not from glucose syrup, fruit juice concentrates or artificial sweeteners
  

4. Fibre = fullness + happy tummies

Fibre is brilliant for kids – it helps with digestion and keeps them fuller for longer (so they’re not asking for more snacks five minutes later!).

• Look for at least 5g of fibre per snack

• Great sources include oats, flaxseed, fruit, seeds

5. Protein power = long-lasting energy for learning & play

Protein is key for growing bodies, strong muscles, and lasting energy – and kids need it more than you might think.

•  Aim for around 5g of protein per snack

• Great protein sources include seeds, nuts or dairy such as natural, high quality whey or milk protein

6. Fats aren’t the enemy (but choose wisely)

Good fats help brain development, energy levels and hormone balance – all super important for growing kids.

•  Look for healthy fats from nuts or fruit oils (olive or coconut oils)

• Avoid added hydrogenated trans fats like palm oil or seed oils or heavily processed oils

• Don’t be fooled by “low fat” – it often means high sugar instead

At Kidnetics, we want to help parents make snack choices they can trust – with no need for a science degree. Because when you know what to look for, choosing the right snacks becomes simple. And when kids are fuelled right, they can play harder, grow stronger and stay fuller for longer.