What Do Experts Say? 

See, added sugar is hard to avoid, and it can be a bit challenging if our young ones are consuming it constantly. That’s why creating a balanced diet becomes even more important. One effective step is introducing healthy snack alternatives for children that satisfy cravings without sugar overload. The experts at the American Academy of Pediatrics recommend the following guidelines: 

• 0 to 2 Years: No added sugar 

• 2 to 18 years: Less than 25 gms or 6 tablespoons of added sugar per day 

At Dibber International Preschools and Nurseries, we provide healthy, nutritious, and balanced meals that helps them in holistic growth and development.  

Recipes of Sugar-free Snacks for Children   

We’ve curated a list of wholesome and nutritious snacks for children that will make them forget all about sugar. But before we dig into that, here are some simple, no-brainer meal adjustments that can help both children and adults cut back on added sugar. 

• Replace soda or processed juice with milk or water 

• Use spices, fruits, or herbs instead of store-bought sauces and dips 

• Have seasonal fruits and vegetables instead of packaged and frozen food 

• Cook, as much as you can, at home instead of eating out so that you know what’s in your food 

Shall we get into the fun part now? Here are some delicious recipes that you can make for your loved ones without any hassle! 

1. Banana Oat Cookies 

What will you need? 

• 2 ripe bananas 

• 1 cup of rolled oats 

• Optional toppings: cinnamon, dark chocolate chips, chopped nuts, & raisins 

How do you make it? 

Mash the bananas and mix them in a bowl. Simply add any optional toppings for that extra kick and flavor. Your cookie dough is ready! Now, roll into small balls and place them in a baking tray. Bake at 180°C (350°F) for 12–15 minutes.  

Voila! Enjoy these tasty treats, that act as a great source of energy due to the complex carbohydrates from bananas and oats, with a glass of milk. 

2. Apple Sandwiches 

What will you need? 

• 1 apple, cored and sliced into rounds 

• Peanut butter or almond butter 

• Granola (optional) 

How do you make it? 

Spread the butter on one side of the apple slice, top it with granola toppings and enjoy the sweet & tangy crunch of this easy-peasy yet delicious snack. Next time when you go on a picnic outdoors, don't forget to make these mouth-watering, easy-to-make sandwiches that is a high-protein, high-fiber snack! 

3. Low-sugar Ranch Dressing 

What will you need? 

• Home-made mayonnaise 

• 2 cups of buttermilk 

• 1 tablespoon of dried parsley 

• 1 tablespoon of garlic powder 

• 2 teaspoon of onion powder 

• Salt and pepper according to taste & preference 

How do you make it? 

Just add all the ingredients into a bowl and whisk together. Refrigerate it and use it whenever you need a tasty and healthy dressing! 

4. Froyo Bites 

What will you need? 

• Unsweetened Greek yogurt 

• Mixed berries 

How do you make it? 

Pour yogurt into a silicone ice tray, top it up with mixed berried and freeze it for 2-3 hours. Your froyo bites are ready and are a healthy snack alternative to high-calorie, sugar-laden ice cream. 

5. No-fuss Energy Balls 

What will you need? 

• 1 cup rolled oats 

• ½ cup peanut butter 

• ¼ cup dates paste 

• 1 tablespoon chia seeds 

How do you make it? 

Mix everything together and roll into balls. Now, just refrigerate and let it set for 1-2 hours. Your no-fuss energy balls, a good source of fiber, proteins, and antioxidants, are ready!  

Healthy Snacking for Happy Growing 

While it is impossible to eliminate sugar from a child’s diet, it doesn’t mean we have to compromise on taste. With a few tweaks and some creativity in food preparation, you can turn any nibble into a nutritious snack for children. We hope the above no-fuss, easy-to-make recipes help satisfy your child’s sugar cravings in a way that supports lifelong healthy habits.

So, next time the hunger monster strikes whether indoors or outdoors, just reach for these wholesome and healthier alternatives - and enjoy all the benefits they bring!