A Dietitian’s Top 3 Ingredients to Avoid in Kids' Snacks

Choosing healthy packaged snacks for children can be confusing, especially with labels promoting phrases like 'natural', 'low sugar' and 'no nasties'. Despite these claims, many snacks still contain ingredients that may not support long-term health.

To help parents make informed decisions, this guide by dietitian Monica Rundle breaks down the top three ingredients commonly avoided in children’s snacks, explains why, and offers healthier alternatives that support gut health, taste development and balanced nutrition.

1. Emulsifiers

Commonly found in: muesli bars, yoghurts, shelf-stable snacks and processed foods.

Examples to avoid:

• Carrageenan
• Polysorbate 80
• Carboxymethylcellulose (CMC)
• Mono and diglycerides

Emulsifiers are used to blend ingredients that don’t naturally combine (such as oil and water). While not all emulsifiers are problematic, emerging research suggests that some may disrupt beneficial gut bacteria and contribute to intestinal inflammation – a key concern for developing digestive systems.

Research indicates certain emulsifiers can negatively impact gut health by:

• Altering the gut microbiome
• Reducing microbial diversity
• Increasing inflammation

Since gut health is linked to immune function, nutrient absorption, mood regulation and long-term wellbeing, minimising unnecessary additives can be beneficial during childhood development.

2. Artificial Sweeteners

'Sugar free' doesn't automatically mean 'healthy'. Dietitians often advise against artificial sweeteners for children due to concerns around:

• Altered taste preferences, leading to increased craving for sweeter foods
• Potential disruption to gut microbiota
• Interference with appetite-regulating signals
• Encouraging preference for intensely sweet flavours over natural ones

Common artificial sweeteners found in kids’ foods:

• Aspartame
• Sucralose (Splenda)
• Acesulfame potassium (Ace-K)
• Saccharin

Instead, healthier sweetening options include:

• Fresh fruit
• Dates
• Small amounts of honey (suitable for children over 1 year)
• Maple syrup in moderation

Teaching children to enjoy naturally sweet foods supports healthier taste development and long-term eating habits.

3. Excessive Added Sugar

Rather than eliminating sugar entirely, dietitians recommend being mindful of added sugars in packaged snacks.

Current guidelines suggest:

• Under 2 years: Avoid added sugars
• Ages 3–12: Limit to 24g (6 teaspoons) of added sugar per day
• Ages 14–18: Less than 10% of total daily energy intake

Common names added sugar may appear under:

• High fructose corn syrup, cane syrup
• Dextrose, maltose, sucrose
• Fruit juice concentrate
• Evaporated cane juice

Many commercial 'kids’ snacks' contain more than 15g of sugar per serve, often exceeding healthy daily limits in just one snack.

Dietitian-backed recommendations:

• Choose packaged snacks with less than 5–6g of added sugar per serve
• Reserve sweeter treats for special occasions
  
• When serving sweet foods, pair with protein or healthy fat to help manage energy levels

Snacks Dieticians Do Recommend

When choosing snacks, most nutrition experts look for whole food-based, minimally processed options. Popular choices include:

• Fresh fruit with nut butter
• Hummus and wholegrain crackers
  
• Fortified coconut yoghurt with berries
• Homemade energy balls, muffins or cookies made with whole ingredients
• Smoothies
• Nuts and seeds (age appropriate)

For packaged snacks, dietitians often prefer products with six ingredients or fewer, ideally those that are familiar and easy to recognise.

Sprout Organic Kids Plant Based Snack Bars are highlighted as a dietitian-approved option, made from simple, natural ingredients without artificial additives. They are an excellent alternative to highly processed snacks:
✔ Made with whole food ingredients
✔ No artificial sweeteners, emulsifiers or additives
✔ Low in added sugar
✔ Loved by kids

Quick Food Label Check Guide for Parents

Simple 4 step process:

1. Read the ingredient list first (not just front of pack claims)

2. Scan for ingredients to avoid

3. Look for less than 6g of added sugar per serve

4. Ask: “Would these ingredients be recognisable in a home kitchen?”

Red flags:

• More than 10 ingredients

• Ingredients that are hard to pronounce

• Multiple sweeteners

• 'Natural flavours' listed among top five ingredients

Green flags:

• Whole food ingredients

• Short, easy to understand ingredient lists

• Minimal processing