You’re a busy mum running the kids from playgroup to swimming lessons to the shops … in your haste to get out of the house, you forgot to pack the kids snacks! With nowhere to turn but a vending machine, what can you do to keep your little ones from having a hunger meltdown without overdoing the sugar, fats or salt? Vending machine snacks don’t have the best reputation – they’re often processed to the max and loaded with additives to make the food last longer, but if it’s your only option here are some tips on making the smarter choice when at the vending machine.
Ravinder Lilly, dietitian at rt health fund, Australia’s only health fund specialising in health cover for people who work in the transport and energy industries has these top tips:
Baked wholegrain potato chips
You can now get wholegrain versions of chips marketed as healthier alternatives to potato chips. They use better oil, contain more fibre and less salt. But, they are still dense in kilojoules, so be sure to give them to your kids only on the odd occasion.
Wholegrain cereal bars
Did you know some cereal bars can actually contain more fat and sugar than a doughnut? Read the label to make sure your bar of choice contains whole grains, and that sugar (anything ending in ‘ose’ as well as sugar, malt and honey) comes much lower down in the order of ingredients. Look for bars that contain some form of whole grain, like oats or flax, and nuts, to provide a healthy hit of fibre and protein.
Air popped popcorn
As well as packing a fibre punch, popcorn is a wholegrain that is low in kilojoules and great if you sometimes just want to chew and chew and chew. Go for air-popped varieties and avoid the sweetened, buttered products.
Pick peanuts
Or almonds, or cashews. Although they’re rich in kilojoules thanks to the mono-unsaturated (healthy) fats they contain, all nuts are also rich in protein and fibre, so they can be really satisfying, too. Protein acts like a chemical appetite suppressant, signalling from the stomach to the brain that you’ve eaten. Don’t forget to give your kids plenty of water, which the fibre absorbs to help them feel physically fuller.
Chocolate covered raisins vs. banana chips?
Much to the delight of kids everywhere, you’ll be surprised to learn that the choc option is the better choice. Despite the sugary chocolate, raisins provide iron compared with the saintly sounding banana chips which are actually deep fried and sugared. Chocolate raisins are an even better option than yoghurt covered raisins – which pack a much heavier fat punch.
Trail Mix
When it comes to trail mix, not all are equal. Opt for the kinds that contain unsalted nuts and dried fruit combinations for a sweet/savoury hit. Nuts, provide protein and fibre, which will keep your kids feeling fuller for longer. The dried fruit will provide them with vitamins such as beta carotene which is made by the body into a safe form of vitamin A and is a powerful antioxidant. Steer clear of mixes made up of cereal, chocolate and other sugary treats.
WHO IS RT HEALTH FUND?
Ravinder Lilly is the Communications Manager and Dietitian at rt health fund, Australia's oldest registered health fund. For 126 years, rt has worked to meet the health cover needs of people who work in transport and energy and their families. To contact rt health fund, call 1300 886 123 or log onto: rthealthfund.com.au
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