Favourite School Snacks for Fussy Eaters (A Dietitian’s Guide)
As a paediatric dietitian working with fussy eaters across Australia, one of the most common challenges families face is choosing snacks that are not only appealing to kids, but also nutritionally supportive. With long school days and big learning (and play!) sessions, snacks need to do more than just fill a lunchbox — they should help sustain energy, support digestion, and avoid unnecessary added sugar and excess salt.
When you’re evaluating snacks — whether homemade or store-bought — here are three simple nutrition criteria I always recommend checking on the label:
🧠 What to Look for in School Snacks
✅ Good source of fibre**
Fibre helps keep little tummies regular and supports gut health. Snacks with at least ~3–5 g of fibre per 100 g (and more where possible) are worth prioritising — for example, wholegrain crackers, pulse-based snacks, or oat-based bars. Fiber slows energy release, helping kids stay full longer and avoid blood sugar spikes.
✅ Lower sugar (< 5–10 g per 100 g)
Added sugar hides in many snacks — especially fruit straps, sweet bars, and flavoured biscuits. Choosing products with less than 5–10 g of sugar per 100 g helps reduce the risk of tooth decay, energy crashes, and unwanted preferences for very sweet foods. Always check the nutrition panel (not just the front packaging claims!) for sugar content.
✅ Lower salt (< 400 mg per 100 g)
Too much salt isn’t just a grown-up concern — high sodium can sneak into crackers, chips and savoury biscuits. Aim for options with < 400 mg sodium per 100 g where possible to support healthy blood pressure and reduce salt cravings long-term.
🥕 Simple Snack Ideas Kids Love (That Meet the Criteria)
Here’s a mix of store-bought options and easy ideas that work well for busy school mornings and are often popular with fussy eaters:
🎒 Savoury Snacks
Roasted chickpeas & fava beans – crunchy, fun texture and naturally high in fibre & protein. Products like those from The Happy Snack Company tick many nutrient boxes and are often low in sugar (just lightly salted). You can get chocolate coated chickpeas too!
Wholegrain crispbreads or crackers – choose rye or wholegrain versions for higher fibre; pair with cheese or hummus or a dairy based dip for extra protein and nutrients. Wholegrain crispbreads and seeded crackers have great fibre and lower salt compared with refined crackers. Options like VitaWeets and Ryvita or even multigrain corn thins or rice crackers are good options!
Plain popcorn (lightly salted) – a wholegrain snack that’s satisfying and can be portioned easily. Cobbs slightly sweet slightly salty popcorn is also great!
Cheese portions (e.g., Babybel or mozzarella sticks) – excellent source of calcium and protein with very low sugar.
🍌 Everyday Sweetish Snacks (Still Healthy!)
Oat or wholegrain muesli bars – look for those with whole oats and fruit, and sugar under 5–10 g per 100 g. You can always go for higher sugar versions, like some chocolate based Uncle Tobys options if your child is still learning about wholegrains.
Natural fruit bites or date bars – when fruit is the first ingredient and there’s no added sugar, these can be nutrient-dense and kid-friendly. Options include Nibblish and True Fruit straps
Greek-style yoghurt pouches (plain/low sugar) – great for calcium and protein; avoid heavily sweetened flavoured options — aim for products close to plain yoghurt. Activia have some great options! If your child is still learning to enjoy dairy, Gippsland is the most delicious I have found and a good stepping stone to more balanced options down the track.
⭐ Practical Tips for Fussy Eaters
Helping a child expand their snack repertoire often means blending familiar favourites with gently introduced new foods:
Pair new with familiar: try a new wholegrain cracker with their favourite cheese.
Mini portions count: small trial sizes reduce overwhelm and build confidence.
Let them help choose or prep snacks: this increases acceptance and ownership.
Balanced and nutritious pre-packaged snacks may not be an initial option: if your goal is expanding their limited diet, the options may not be nutritious to start with and that is okay! You can always work on balance and nutrition later when their variety is higher.
Final Thoughts
Snacks are more than just energy boosters — they are opportunities to nourish developing bodies, support digestion, and build long-term positive eating habits. With a little label savvy and a toolbox of reliable go-tos, even the fussiest eaters can enjoy a lunchbox that’s both tasty and nourishing.
Need more personalised advice? Give us an email at orangefeedingclinic@gmail.com to book an appointment!
