Supermarket Snacks a Dietitian Puts in her Kids Lunchbox

Packing a lunchbox that’s both nutritious and appealing to kids can feel almost impossible, especially when faced with the overwhelming number of packaged snack options at the supermarket. 

As a paediatric dietitian, I often get asked how to choose the best snacks for kids. 

While preparing your own snacks for the lunchbox is fantastic and something we encourage you to do if you are able to (think homemade muesli bars or muffins). We understand that this isn’t always possible and it’s great to have some packaged snacks available at home to help build a balanced lunchbox. 

The key to choosing healthy snacks is understanding all that writing on the back of the packaging (i.e. the Nutrition Information Panel – or NIP for short).  

Here’s your guide to choosing healthier packaged snacks that will provide your child with a selection of important nutrients like fibre and protein to help keep them satisfied and energised.  

Step 1: Have a quick glance at the Nutrition Information Panel

The NIP on packaged foods provides valuable insight into what’s inside. 

To compare two different products, always look at the ‘per 100g’ column, rather than the ‘per serve’ column, as serving sizes vary between brands. 

Here are the key nutrients to focus on:

✅ Sugar – Aim for under  15g sugar per 100g. Many packaged snacks are high in added sugars, which can contribute to energy crashes and dental issues. Opt for products with naturally occurring sugars (like those we find in fruit and dairy) rather than those with added sugars (things like honey, raw sugar, dextrose, maple syrup etc).

✅ Saturated Fat – Look for less than 3g per 100g. Saturated fats are the less healthy types of fats, which can negatively impact kids’ health. We don’t need to avoid them entirely – however, less is better! 

✅ Fibre – Choose products with at least 4g per 100g. Fibre is a super nutrient (this is a made up term – but it’s true!). It helps with digestion, keeping kids full and has so many other benefits I won’t bore you with now…. Just trust me – it’s very important!  Whole grains, seeds, nuts, fruit and vegetables are great sources of fibre.

📌 Want to learn how to read food labels in more detail? Check out this helpful infographic from Eat for Health! 

Step 2: Check the Ingredients List

Ingredients are listed from highest to lowest by weight. A good rule of thumb is to choose snacks with a shorter ingredient list made up of whole foods (i.e. foods you recognise the name of).

Be mindful of:

• Hidden sugars – Sugar can appear under different names like glucose syrup, dextrose, or fruit concentrate.
• Wholegrains & protein sources – Opt for snacks with wholegrain ingredients (e.g., oats, whole wheat) and sources of protein (e.g., nuts, seeds, dairy) to keep kids fuller for longer.

Step 3: Make Smart Snack Swaps

Here are some healthier alternatives to common lunchbox snacks:

• Instead of flavoured yoghurts, which can be higher in sugar → Choose natural yoghurt and add fruit to naturally sweeten it yourself.  
• Instead of sweet muesli bars → Choose wholegrain bars with nuts, seeds, and dried fruit. Not sure how to pick the best one? Check out our guide on choosing a good muesli bar for kids.
• Instead of chips → Choose air-popped popcorn Instead of roll ups → Choose fresh fruit, 100% fruit straps or freeze-dried fruit with no added sugar.

Here are 10 Dietitian-Approved Packaged Snacks we include in our kids lunchbox:

1. Sultanas
2. Popcorn
3. Fine Fettle Apple crisps
4. Yoghurt pouch
5. Macro Lentil bites
6. The Happy Snack Company Chickpeas
7. Carmans Apple pie muesli bar
8. Munch Me Pumpkin seeds 
9. Uncle Toby’s Apricot muesli bar 
10. Macro Mini multigrain rice cakes 
11. Sunbite Crackers 
12. Vita-Weat 9 grain crackers

Check out our Instagram for more Lunchbox Inspo!

Need more inspiration for the lunchbox?

Check out our Kids Instagram page for recipes, lunchbox ideas, nutrition tips and more!

Final Thoughts

While it’s okay for kids to enjoy treat foods occasionally, regularly including nutritious snacks in their lunchbox can help establish healthy eating habits. By focusing on lower sugar, lower saturated fat, and higher fibre options, you’ll be making choices that support their energy levels, concentration, and overall health.

Next time you’re at the supermarket, take a moment to check the Nutrition Information Panel and make an informed choice—it’s one small step towards a healthier lunchbox!

Want more lunchbox inspiration? Check out our Lunchbox eBook filled with easy, nutritious recipes your kids will love! Grab your copy here.