Top sugar swaps for your family

Cinnamon porridge with banana & berries
Porridge with blueberry compote
Baked banana porridge

And these healthier granolas:

Low-sugar granola
Healthy granola with yoghurt and peach

2. Make a lunchbox swap

Simple swaps can make a big difference to the amount of sugar hidden in kids’ lunchboxes. Instead of chocolate, cake bars or pudding pots, swap to healthier options, like a lower-sugar yogurt, sugar-free jelly or slice of malt loaf. Get your kids excited about what’s in their lunchbox by having them help choose and prepare it. It's time spent together that will also get your kids thinking about healthier food choices.

Find more healthy lunchbox ideas for kids.

3. Swap your after-school snack

Children often get hungry when school finishes, so plan ahead – that way they don’t need to raid the biscuit barrel. Get into the habit of having some healthier snacks, such as whole fruit, vegetable sticks and dips or a savoury muffin on hand. That way, you won’t be caught out if your kids are peckish when they get home.

Discover our favourite child-friendly snacks that are under 100 calories.

And our perfect after-school snacks.

4. Drink smart

You might be surprised at the amount of sugar in many popular drinks. A can of regular cola, for example, can contain around nine cubes of sugar. Water and milk are the best choices for drinks, but swapping sugary cola and higher-sugar juice drinks for no-added-sugar options will also help cut down the amount of sugar your kids are having.

Learn how much water your child should drink each day and how fizzy drinks affect their health.

5. Keep fruit and veg handy

Have a fruit bowl in the house so that healthy snacks are always nearby when your children are hungry. Keep ready-to-eat fruit and vegetables, such as chopped carrots, cucumbers, celery and peppers, in the fridge so there are simple snacks available that kids can eat with their fingers.

Take a look at our infographic – 30 easy ways to give kids 5-a-day.

6. Check the label

Many shop-bought food products have 'traffic light' labels, usually on the front of the pack. Choose greens and ambers, and cut down on reds.

Find out more about food labelling.

7. Watch out for the puddings

Chocolate pudding pots can have up to five sugar cubes in one serving. Swap these for tinned fruit (in juice), plain yogurt with fruit or sugar-free jelly.

Try these healthier sweet options:
Vegan chocolate and banana ice cream
Quick banana ice cream
Instant frozen berry yogurt
Fromage frais mousse with strawberry sauce
Effortless raspberry iced mousse

8. Get inspired

There's plenty of free inspiration to be found online. Head to the Change4Life website for more sugar swap ideas, tips and easy recipes.

More healthy ideas for kids

Healthy food kids will love
The best hidden veg recipes for kids
Top 5 healthy family meals
Top 15 after-school snacks for kids

Have you any top tips to share? How do you encourage your kids to eat well? Share in the comments below…

This article was reviewed on 14th June 2023 by Kerry Torrens, Registered Nutritionist

Orla Hugueniot is the nutritionist for Change4Life, an organisation that aims to help families lead healthier lives by eating well and moving more. Find out more by visiting the Change4Life website.

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