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A note on treats and snacks….

Treats vs Snacks? Let’s investigate…

When it comes to snacks and treats, there should be a clear divide.

SNACK : “a small amount of food eaten between meals”

Snacks consist of healthy foods to sustain blood sugar levels, reduce hunger between meals and contribute to daily nutrition requirements. Snacks should not result in energy intakes excess to daily needs.

TREAT : “an occasional addition to the usual daily menu, generally sweet in nature”

Treats are any foods that are high in energy with very little nutritional value. Therefore substituting healthy foods with treats results in a nutrition deficit if done too often.    Limit treats to 3 – 4 times a week and whenever possible, plan treats with activity.  These treats can be given as surprises or as part of an established routine. Offer treats as part of a healthy meal or snack to reduce blood sugar spikes and overindulgence. Treats should not be included daily and should never be used as a reward for progress or good behaviour. Treat foods can be used as a celebration but should not become a pre-success bribe. For this type of reward system, use stickers, star charts or non-food related outings instead.


Is it a treat or a snack?

Snacks … Treats …
  • Can grow naturally
  • Offer a source of fibre
  • Contain vitamins and mineral
  • Have less than 10g fat per 100g
  • Are free from trans fats
  • Can be eaten raw or baked
  • Are never fried
  • Can be made in factories or at home
  • Are highly refined, with no dietary fibre
  • Lack vitamins and minerals
  • Have more fat than 10g per 100g
  • Contain sugar as a top 3 ingredient
  • Are usually sweet or salty to the taste
  • Include all fried foods
  • Fresh Fruit
  • Dried fruit
  • Homemade popcorn
  • Frozen diluted fruit juice
  • Vital mini rice cakes
  • Wakaberry frozen yoghurt (plain)
  • Rice crackers with cottage cheese
  • Peanut butter Provita stack (2)
  • Peanuts & raisins
  • Lean biltong
  • 2 finger Kit Kat
  • 1 small box of Smarties
  • 1/2 small packet of mini jelly sweets
  •  small ice cream cone
  • an Ola moo stick ice cream
  • 1 small packet of corn chips
  • Wakaberry frozen yoghurt (toppings)
  • Fruit juice (200 ml)
  • Flavoured milk (200 ml)
  • Small cupcake

Healthy Snack Recipes:

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