Think of snacks as mini meals: a nutritionist’s guide on how to build satisfying, nourishing snacks for you and your kids 

Guest edited by Talia Engel MSc, a registered nutritionist with a master’s from King’s College London. Talia is the in-house nutritionist at INDI Supplements offering simple but smart solutions to fill common nutrition gaps and power busy lives. Lune & Wild customers can enjoy £10 off their first purchase using code 10FORPARENTS. Valid on orders over £25. 

Snacking often gets a bad rep. But when done right, snacks provide energy to fuel the day, while adding extra nutrition to our diets. In fact, research shows that snacks make up around 25% of an adult’s daily energy intake (and usually higher for children)—so let’s take a moment to consider how to build a smart snack.

Instead of thinking of snacks as “guilty treats”, start to see them as mini meals. This way you naturally create a more balanced plate for you and your kids, which will help steady energy levels, prevent overeating later on and nourish your bodies with more nutrients they thrives on.

Here are 5 simple, evidence-based ways to build snacks that truly satisfy:

1. Add fibre 

Fibre is your best friend for both fullness and gut health. Most of us only eat 60% of the recommended daily intake, so snacks are a perfect opportunity to top up! The recommendation for adults is 30g of fibre a day and for children it’s 15g (ages 2-5), 20g (ages 5-11), and 25g (ages 11-16). 

Fibre helps regulate digestion, balances blood sugar, and directly supports gut health. Through its impact on the gut microbiome, it can also influence immunity and even brain function.
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Top tip: If you’re upping fibre, also increase your water intake to prevent bloating or discomfort. 

Fibre-rich snack ideas:

• Apple, pear or kiwi (skin on for extra fibre)
• Berries
• Whole grains (oats, wholegrain bread and pasta)
• Crudité sticks (carrot, cucumber, pepper, celery)
• Air-popped popcorn
• INDI Gut Bar (half a bar for under 5s)  

Variety is key - the greater the diversity of fibre, the better for your family’s gut health.

2. Add protein

Protein is important for both adults and kids because it builds and repairs muscles, supports immunity and helps make enzymes and hormones. For kids, it’s especially critical for growth and development. Protein also plays a big role in satiety—slowing down how quickly food leaves your stomach and triggering fullness hormones, keeping you satisfied for longer.

Protein-rich snack ideas:

• Greek yoghurt
• Boiled egg
• Leftover chicken or salmon
• Tinned tuna or sardines
• Tofu or tempeh
• Edamame
• Lune & Wild Fritattas

3. Add healthy fats

Healthy fats aren’t the enemy—they’re essential for absorbing vitamins (A, D, E, K), supporting brain health and helping you feel satisfied. The type of fat matters though: choose unsaturated fats and omega-3 fats. For children in particular, omega-3 fats are vital for brain and vision development.

Healthy fat snack ideas:

• Avocado
• A small handful (30g) of nuts or seeds (walnut, chia, flax = omega-3 bonus)
• Nut butter
• Olive oil drizzled over veggies and popped in the oven
• Fatty fish like salmon, sardines or mackerel
• 70% or above dark chocolate (also contains plant polyphenols)

Top tip: Fats are energy-dense, so watch portion sizes. Discover more information about portion sizes for adults and children here.

4. Add complex carbs

Carbohydrates are your body's (and brain’s) main energy source, but not all carbs are created equal. Choosing whole grain or less refined carbs over white/refined versions helps keep energy steady and avoids the sugar highs and crashes that can lead to increased cravings.

Complex carb snack ideas:

• Overnight oats or porridge
• Whole-grain toast or crackers
• Sweet potato wedges
• Chickpeas or butter beans
• Homemade energy balls (containing oats)

5. Add some crunch

Crunch isn’t just for fun. Chewing tells your body that you’re eating, which boosts satiety. Ultra-processed snacks (like crisps or chocolate) often melt in your mouth, making them too easy to overeat. Crunchy whole foods, on the other hand, add texture and fullness.

Crunchy snack ideas:

• Nuts and seeds
• Apple or pear slices
• Raw veggies (carrot, cucumber, peppers)
• Roasted chickpeas

Snacks that tick all the boxes:

The best snacks combine as many of the following: protein, fibre, healthy fats, complex carbs, and some crunch. A few quick, nourishing combos:

• Greek yoghurt + berries + chia seeds
• Apple slices + nut butter + Greek yoghurt
• Carrot sticks + hummus + roasted chickpeas
• Whole-grain toast + avocado + cucumber slices
• Popcorn + nuts + a piece of fruit (or dark chocolate pieces)
• Medjool date + nut butter + sprinkle of chia seeds
• Trail mix: dark chocolate, nuts, seeds, raisins
• Energy balls made with oats + nut butter + cacao powder + dates + seeds

Calling busy parents

Short on time? Snacking doesn’t have to be complicated. Here are some grab-and-go favourites:

• For adults: INDI Gut Bar
• 20 superfoods packed with fibre, antioxidants & polyphenols
• 65% less sugar than 40 of the leading “health” bars
• Healthy fats from brazil nuts, flax seeds and almond butter
• No emulsifiers, sweeteners or preservatives

96% of people in the UK are deficient in fibre—yet most already meet their protein needs. That’s why INDI focuses on fibre in their snack bar, rather than protein. If you want to add extra protein, chop up a Gut Bar and stir it into Greek yoghurt. Delicious, filling and gut-friendly.

Kids can also enjoy Gut Bars. We’d recommend giving them half to start off with to allow their gut bugs to adjust to the fibre.

For kids: Lune & Wild snacks are…

• 100% natural and organic ingredients
• A source of fibre, vitamins and often protein too.
• They even sneak in vegetables! A source of at least 1 of their 5 a day
• Handmade and baked, just like you would at home.

The takeaway

Snacks aren’t just “extras”—they’re a chance to nourish your body in small, powerful ways. By treating them like mini meals, you’ll feel more satisfied, keep your energy balanced, and support your gut and overall health. When choosing packaged options, choose whole food ingredients with minimal additives—your body (and your gut) will thank you.