100 kcal Snack Ideas

Lucy Shipton, EYN Partnership Registered Dietitian 

Fruit kebabs with yogurt to dip

Fruit kebabs are fun and easy for children to make and you can use any fruit that you wish. Don’t forget you can use tinned fruit (in natural juice) as well as fresh.

Hint, if your child isn’t very good at eating a wide range of fruits this can be a great way of introducing different types alongside those firm favourites.

Having a simple yogurt dip alongside the kebabs is a great way of introducing a portion of dairy and children will love dipping and licking.

To make 5 kebabs:

  • 1 satsuma
  • 5 strawberries
  • handful blueberries (about 25 blueberries)
  • Skewers

 

Per kebab:

  • 1 strawberry
  • 2 segments Satsuma
  • 5 blueberries

 

Method:

  • Wash fruit before you start
  • Half the strawberries
  • Peel the Satsuma and divide in segments
  • Alternate the fruit onto the skewer 
  • Serve with low fat natural yogurt (about 1 tablespoon per serving)

 

 

 

Egg on toast triangles 

This snack combines the protein and starchy carbs as well as the fruit and vegetable group. Try preparing the ingredients and then letting your child ‘construct’ their triangle – with you role modeling what to do – they’ll enjoy getting involved and they will be much more likely to have a try of their creation.

1 triangle is one serving (for a snack)

To make 8 triangles:

  • 2 slices wholemeal bread toasted
  • Spread  (choose one high in unsaturated fat such as sunflower or olive fat spread)
  • Cherry tomatoes- halved
  • 2 hard boiled eggs

 

Method:

Thinly spread each slice with spread and top each slice with sliced egg and cherry tomatoes and cut each slice of bread into quarters.