(By Dr. Ogechi Eze — Health & Wellness Advocate | Naija UK Connect Contributor)
As Nigerian parents raising children in the UK, we know the daily struggle — balancing school runs, after-school activities, and work, while still ensuring our kids eat healthy and stay energized.
Following NHS Healthy Eating Guidelines, it’s important to provide snacks that nourish our children — giving them energy, vitamins, and minerals without the excess sugar, salt, and unhealthy fats often found in processed snacks.
Let’s blend the best of Nigerian creativity with UK health standards!
Healthy Snack Ideas Approved by the NHS & Perfect for Our Naija Homes:
1. Fresh Fruits with Peanut Butter 🍏🥜
Slice apples, bananas, or pears and add a small amount of peanut butter (choose one with no added sugar or salt). This snack is rich in protein and keeps kids fuller for longer.
NHS Tip: Fresh fruits help your child meet their 5 A Day goal.
2. Low-fat Yogurt with Honey & Nuts 🍯🥛
Opt for plain or Greek yogurt, drizzle with a little honey (for kids over 1 year old), and sprinkle with crushed cashew nuts, almonds, or groundnuts.
NHS Tip: Dairy foods like yogurt are important for calcium and bone health.
3. Homemade Popcorn 🍿
Popcorn made at home (without added butter or sugar) is a fun, high-fibre whole grain snack that kids love.
NHS Tip: Watch portion sizes — keep snacks around 100 calories where possible.
4. Whole-grain Crackers with Cheese 🧀
Wholemeal or oat crackers paired with reduced-fat cheese are a balanced snack packed with fibre and calcium.
NHS Tip: Choose lower-fat cheese to cut down on saturated fats.
5. Veggie Sticks with Hummus 🥕🥒
Slice carrots, cucumbers, bell peppers, or celery sticks and serve them with hummus for a protein and fibre-rich snack.
NHS Tip: Raw veggies are a great way to increase your child’s vitamin intake.
6. Homemade Smoothies 🍌🍓
Blend semi-skimmed milk (or unsweetened dairy alternatives) with bananas, berries, and even groundnuts or chia seeds for a filling and nutritious drink.
NHS Tip: Be mindful of smoothie portion sizes — it’s easy to over-consume calories in liquid form.
Final Tips from Dr. Sam Osinowo 💚
Remember, healthy snacking is all about balance:
✔️ Choose fresh, natural foods
✔️ Limit processed snacks high in sugar, salt, and fat
✔️ Keep snacks portion-controlled
✔️ Encourage water instead of sugary drinks
Let’s raise strong, smart, and healthy Naija Champions 🇳🇬 in the UK 🇬🇧 — one snack at a time!
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