Smart Snacking

Do Babies Need Snacks?

In our modern, snack-filled world, it’s easy to assume that everyone needs snacks, including babies. However, for the first year of life, this isn’t the case. Understanding when and what to offer as a snack is key to ensuring your child gets the right nutrition at the right time.

Under 1 Year: Milk is the Main Event

For babies under 12 months old, breast milk or infant formula is their primary source of nutrition. Solid foods, often called complementary foods, are there to “complement” their milk feeds, not replace them. The goal is to introduce them to new tastes and textures and to provide key nutrients like iron.

Offering snacks between meals can fill up their tiny tummies, leaving less room for their important milk feeds. This can lead to them missing out on the essential nutrients that only milk can provide at this age. Therefore, it is recommended that babies under one do not have snacks. Instead, focus on offering 3 meals a day alongside their usual milk feeds.

1 to 2 Years: The Time for Smart Snacks

Once your child turns one, things change. They are now growing rapidly, are much more active, and have bigger tummies. At this stage, they can’t get all the energy and nutrients they need from just three meals a day. This is where healthy snacks come in!

Toddlers benefit from a routine of 3 main meals and 2 healthy snacks per day. These snacks should be thought of as mini-meals, providing valuable nutrients, not just empty calories.

Healthy Snack Ideas From Around the World:

• Fruits and Vegetables: A small bowl of berries, slices of soft pear or mango, sticks of cucumber, or steamed carrot sticks are all excellent choices.
• Dairy and Alternatives: Plain full-fat yogurt, small cubes of cheese, or a small cup of whole milk.
• Grains and Starches: A plain rice cake, a small piece of chapati, a slice of toast with a thin layer of nut butter, or a few crackers.
• Culturally-Inspired Snacks:
  • South Asian: A small portion of plain yogurt (dahi), a few pieces of soft paneer, or a small, savory lentil cake (dal vada).
  • East Asian: A small, steamed bun (mantou), a few cubes of soft tofu, or a small bowl of edamame (mashed or cut).
  • African: A small piece of boiled yam or sweet potato, a few slices of avocado, or a small mashed bean cake (akara).

What to Avoid

The snacks to avoid are those high in sugar, salt, and unhealthy fats. This includes crisps, biscuits, sweets, and sugary yogurts. These foods provide little nutritional value and can contribute to poor eating habits. Always think of snacks as an opportunity to nourish your child, not just to fill a gap between meals.