Smarty pants snacks

Kids often get hungry between meals and can be very demanding when it comes to filling their tummies. Don't give into demands for sugery treats, because although these can give a serotonin boost it will be temporary and will lead to cravings and binge eating as serotonin levels fluctuate.

Instead give them nuts (over 5s only), seeds or fruit (or a mix of the lot) which, are packed full of vitamins, tryptophan and zinc (which is critical for proper growth and development in children, helps keep the senses sharp and encourages a healthy immune system). Fruit also releases natural sugars into the body slowly and gives a sustained effect of mental and physical energy.

Nuts, seeds and fruits can also be added to a variety of meals to give a brain-boost — try mixing fruit in breakfast cereals or yoghurt, sprinkling sunflower seeds on jacket potatoes and adding cashew nuts to Asian influenced dishes.

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