Sugar Swaps

Here are some easy swaps that mean that kids can enjoy their food without taking in too much sugar.

Drink swap

Switch from sugary drinks to no added sugar drinks such as water, milk (ideally semi-skimmed – but remember children under 2 need full-fat milk), unsweetened fruit juice or even sugar free fizzy drinks.

Snack swap

Choose snacks without added sugar such as fruit, unsalted nuts, breadsticks, rice cakes or toast, instead of sweets, biscuits, chocolate, cakes and pastries.

Food label swap

When shopping compare food labels and switch to the one that’s marked lower in sugar or sugar free. Some packaging uses a traffic light system, which makes it even easier to choose food that is lower in sugar. Go for more “greens” and “ambers” and fewer “reds” in your shopping basket.

Breakfast swap

Switch to lower sugar cereals or other breakfast options like fruit or toast (but if you spread on jam or honey, make sure it’s a thin layer!)

Dessert swap

Switch from sugary desserts like chocolate, biscuits and cake to less sugary desserts, like yoghurt or fruit. Or compare the labels on two desserts and choose the one with the lower level of sugars.

5 a day

It’s easier than you think to give your kids five portions of fruit and veg a day. For a child, a portion is about 60g which is roughly a handful of whatever fruit and veg you choose. Here are lots of different ideas of how to get a portion.

Defrost one

Frozen fruit and veg counts. It only takes a couple of minutes to microwave some frozen peas.

Open one

Canned fruit and veg counts too. So get busy with the tin opener. Choose canned fruit and veg in its own juice, which is healthier than eating fruit canned in sugary syrup or veg canned in added salt and sugar.

Drink one

One glass (150ml) of unsweetened fruit juice or smoothie per day counts as one portion. So they can start on their way to 5 A DAY at breakfast.

Chop one

Fruit can be fun for kids. Peel it, slice it, make shapes with it. Make it easy to enjoy.

Pack one

A piece of fruit or veg can help cheer up a lunchbox. Try carrot sticks, baby tomatoes or a banana with a face drawn on the skin.

Sprinkle one

It’s easy to add fresh, frozen or canned fruit and veg to meals. Try sprinkling sweetcorn or pineapple chunks on top of a pizza.

Dip one

It’s fun to dunk. Cucumber, pepper & carrot sticks all go great with low fat dips.

Add one

Try grated or chopped carrots in spag bol, or throw tasty veg in to a sauce. There are lots of suggestions of how to include more fruit and veg in your every day cooking here.

Snack on one

Fresh and dried fruit counts. Try raisins or dried apricots – they make a great healthy treat. It’s also a good idea to pack some healthy snacks for when you’re out and about and the kids get peckish.

Pulse one

Lentils, beans and peas are all pulses that count towards 5 A DAY and they can easily be added to stews and salads.

Snack Check

Here are some ways snack check can help.

Three regular meals

Kids that eat 3 meals a day shouldn’t need lots of snacks. Think about what meals they’re eating at the nursery and when, and aim for 3 regular meals a day (depending on hours a child spends in the nursery).

‘2 Snax Max’

To fit in with their 3 meals a day, nurseries should be limiting snacks to ‘2 Snax Max’ and should offer just one snack in the morning and one in the afternoon.

One of your five

At the daycare you should aim to make kids snacks healthier. Fruit rather than a biscuit is a great way for children to get towards their 5 A DAY.