Last Updated - October 14, 2025
Healthy eating is vital for children because it fuels their rapid physical and cognitive growth, supports a strong immune system, and helps maintain a healthy weight. It provides the essential nutrients needed for strong bones and teeth, proper brain function, and sustained energy levels, which also improves their concentration and ability to learn at school. Furthermore, establishing healthy eating habits in childhood helps prevent obesity and chronic diseases later in life. Here are some healthy food swap ideas…
| Choose Low in Sugar Snacks | Instead of High in Sugar Snacks |
| Fresh fruit – e.g. apples, bananas, oranges, plums, pears and peaches | Dried fruit, e.g. raisins, apricots and fruit flakes |
| Raw veg – e.g. carrots, celery, peppers and cucumber | Yogurts, e.g. fromage frais and ice-cream |
| Reduced fat cheese portions | Biscuits, sweets and chocolate bars |
| Wholemeal bread, bread rolls, toast, breadsticks and rice cakes | Sweet muffins and teacakes |
| Cream crackers and plain popcorn | Cakes and biscuit bars |
| Crumpets and cheese scones | Fruit scones and doughnuts |
| Water | Fizzy drinks |
| Milk | Fruit juices/squashes |
Remember: How often your child eats sugary foods is more important than the amount of sugar eaten at one time.
Any snacks between meals should be sugar free or low in sugar.
