Tasty, healthy snack ideas for your toddler

"The key is to provide a balance of carbohydrates, protein and a little healthy fat in their snacks, and always include fruit and veg for vitamins, minerals and fibre," says Joburg dietitian Debby Watkins. 

“Prepare simple foods they’ll enjoy, and then slip in the maximum nutrition,” adds Durban dietitian Natalie Bowden. “Add grated carrots or courgettes to muffins, chopped vegetables like peppers or broccoli to spaghetti source, and Parmesan to noodles.”

Include some wholegrain foods, she says, like whole-wheat noodles, wild or basmati rice, whole-grain or seed loaf, and whole-wheat crisp breads rather than ordinary crackers, which tend to be low in fibre and high in salt. But tread lightly, as young children shouldn’t have too much fibre.

Try these ideas:

Sarmies

Peanut butter (or other nut butter) is as popular a filling as ever and a great source of protein, but choose one without added sugar or salt. Instead of jam (high in sugar), team it with mashed fresh berries or banana, or finely chopped apple, pear dusted with cinnamon, or a sprinkle of raisins.

Other great protein options are:

- Shredded leftover chicken teamed with baby spinach leaves, or with sliced fresh strawberries and honey mustard

- Low-salt ham teamed with fresh pear

- Cottage cheese into which you’ve stirred diced sweet red peppers and a pinch of dried basil, or mashed fresh berries

These also make tasty dips, popped in a small container alongside whole-wheat bread sticks in your toddler’s lunch box.

Salads

With a carb base, these can become nutritious and satisfying meals in themselves. Create a pasta salad by adding frozen chopped veggies for the last two minutes of your pasta cook. Drain, then stir in tinned tuna, pilchards or sardines, a splash of olive oil and a pinch of oregano. Include a baby cheese or little tub of fresh berries in lunch boxes to round off the snack.

You can also create a colourful rice salad by mixing leftover cooked rice with tinned beans (butter beans or black beans), chickpeas or sweetcorn. Add diced red or yellow pepper and a pinch of cumin. Include a fruit in the lunch box.

Summer specials

As the weather warms, little appetites may flag. Tempt them with cool fruity options based on yoghurt, which provides protein, healthy fat and calcium. Fill a jar with plain yoghurt, berries, diced mango, banana or sweet potatoes, and sprinkle with cinnamon and granola. Delicious with whole-wheat crackers.

Or surprise them with a flask of summer soup. Blend a ½ cup of plain yoghurt with 1½ cups of strawberries, 2 tablespoons of milk, a tablespoon of honey and a tablespoon of lime juice. Pour half in the flask for your toddler, and treat yourself with the rest!

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