New focus on nutrient-rich snacks to boost active children's energy and wellbeing

As the new school year begins, health experts emphasise the importance of nutritious, balanced snacks for children, highlighting the role of involving kids in selection and mindful timing to support energy levels throughout the day.

As the school year gets under way, parents often focus on lunch boxes and after-school routines, but dietitians say snacks can matter just as much for children. Nicole O’Neill, a registered dietitian with OSF HealthCare, says children do not eat like adults and usually need smaller, more frequent bursts of energy through the day.

She said snacks should do more than fill a gap. A better choice is one that combines protein, fibre or healthy fats, such as apples with peanut butter, cheese with crackers or a fruit cup served alongside a cheese stick. Cleveland Clinic and HealthyChildren.org also advise building snacks from nutrient-dense foods rather than relying on highly processed options, with fruit, vegetables, whole grains, dairy and lean protein doing much of the work.

O’Neill said timing is important too. Children who leave home early, have gym class or play sport may need a snack before activity, then another afterwards to avoid becoming overly hungry before dinner. Health experts say that pattern can help maintain steadier energy, particularly for active children.

She also encourages parents to involve children in choosing snacks, since they are more likely to eat foods they have helped select. Healthline and the Grain Foods Foundation both suggest keeping a mix of healthy options at home and pairing favourites such as fruit with protein or whole grains, which can make snack preparation easier on busy school days.

O’Neill said packaged snacks can still fit into a healthy diet, but parents should check labels and pay attention to sodium and daily values. Her wider message is simple: treats do not have to disappear, but the everyday snack should offer genuine nourishment.