Ingredients to watch out for in your child’s food - our complete guide

As busy parents, we all know that convenience foods are part of everyday life. The good news is that knowing what’s really in those snacks can make it much easier to spot the healthier options for your family. This guide is designed to give you simple, clear information so you feel empowered to make choices that work for your family - without pressure or guilt.

Keeping an eye on snack labels can feel like a full‑time job. This guide highlights common ingredients you’ll see in children’s snacks and what they mean in plain English. Use it as a quick reference when you’re choosing lunchbox bits, after‑school nibbles, or weekend treats.

1) Added sugars (and their many disguises)

What to know: Sugar isn’t just listed as “sugar.” It often appears as glucose syrup, fructose, dextrose, corn syrup, maltose, golden syrup, cane sugar, brown rice syrup, and more. These all add sweetness without adding useful nutrients.

Why it matters: Regularly high sugar intakes are linked with tooth decay, weight gain, energy crashes, and increased risk of type 2 diabetes later in life. Too much sugar can also make it harder for kids to enjoy naturally sweet foods like fruit.

Where you’ll see it:

• Cereal bars and “yoghurt‑coated” snacks

• Fruit snacks made with flavourings and added sugars

• Flavoured yoghurts and dairy desserts

Label tip: Check the ingredients list order - ingredients are listed by weight, highest first. If sugars appear in the top three ingredients, it’s a sugary snack. Also look at the per 100g nutrition panel to compare products.

2) Non‑nutritive sweeteners (NNS)

What to know: Ingredients like sucralose, acesulfame‑K, aspartame, saccharin, stevia/steviol glycosides sweeten without adding sugar.

Why it matters: They can keep products sweet while lowering sugar, but they may encourage a preference for very sweet tastes. There’s also ongoing research into how some sweeteners might affect gut bacteria and appetite regulation, though current evidence is mixed. Some parents prefer to limit them in everyday snacks.

Where you’ll see it: “No added sugar” drinks, squashes, jelly pots, and light yoghurts.

Label tip: If it tastes sweet but sugar looks low, scan the ingredients for these names or for “with sweetener(s)”.

3) Refined grains instead of wholegrains

What to know: Wheat flour without the word whole (or “brown/wholemeal”) is a refined grain.

Why it matters: Wholegrains provide fibre, B vitamins and minerals, and help keep kids fuller for longer. Refined grains digest quickly, leading to blood sugar spikes and dips, mood swings, and short‑lived energy.

Where you’ll see it: Crackers, puffs, biscuits, and many cereal bars.

Label tip: Look for “wholemeal/wholegrain [grain]” near the top of the list.

4) Oils and fats to watch

What to know: Many snacks use vegetable oil - this could be sunflower, rapeseed (canola), or palm oil. Palm oil is common in biscuits and coatings because it’s stable at room temperature.

Why it matters: Some oils are better choices than others. Diets high in certain saturated fats (like palm oil) can contribute to heart health concerns in the long run. Fried or heavily coated snacks also add extra calories that can quickly stack up.

Where you’ll see it: “Yoghurt‑coated” snacks (often a sugar + fat coating), filled biscuits, and baked bites.

Label tip: If the coating lists palm oil/palm kernel oil high up, it’s more of a treat than an everyday pick.

5) Salt (sodium)

What to know: Salt adds flavour and shelf life.

Why it matters: Too much sodium isn’t ideal for children’s kidneys, can increase blood pressure over time, and may set taste preferences for salty foods early on.

Where you’ll see it: Crisps, crackers, cheese‑flavoured snacks, noodles.

Label tip: Use the per 100g numbers to compare brands. The UK traffic‑light front label can help you spot green/amber/red at a glance.

6) Colours, flavours and flavour enhancers

What to know:

• Colours: You might see E numbers (e.g., E110 Sunset Yellow, E129 Allura Red). Some artificial dyes have been linked with hyperactivity in certain children. That’s why some foods now carry warnings about possible effects on behaviour.

• Flavours: “Flavourings” or “natural flavourings” don’t tell you much about the source - they’re there to boost taste.

• Enhancers: Monosodium glutamate (MSG/E621), disodium inosinate (E631), disodium guanylate (E627) intensify savoury flavour. Large amounts may cause sensitivity reactions in a small number of people.

Why it matters: For most children these are safe within legal limits, but if your child is sensitive to certain additives, you may wish to limit them. Choosing snacks with fewer artificial colours and enhancers can keep things simpler.

Where you’ll see it: Crisps, instant noodles, savoury crackers, some sweets and drinks.

Label tip: Shorter ingredient lists usually mean fewer additives.

7) Emulsifiers, thickeners and gums

What to know: Ingredients like polysorbate 80, carboxymethyl cellulose, xanthan gum, guar gum help textures stay smooth or creamy.

Why it matters: These are widely used and considered safe, but emerging studies suggest some emulsifiers might affect the gut lining and microbiome when eaten in large amounts. While more research is needed, it’s sensible to keep these for occasional snacks.

Where you’ll see it: Squirty yoghurts, puddings, “creamy” drinks, some dairy‑free alternatives.

Label tip: If the texture is unusually silky or bouncy, expect emulsifiers/stabilisers in the list.

Five fast label checks (30‑second rule)

1. Scan the first three ingredients - do you see sugar(s) or oils?

2. Per 100g: compare sugars and salt across brands.

3. Wholegrain near the top? Good sign.

4. Shorter lists usually mean simpler recipes.

5. Portion realism: is the portion size on the pack what your child actually eats?

Where Scrapples fits in

We keep things simple: 100% apples, air‑dried. No added sugar and nothing you wouldn’t recognise. It’s an easy lunchbox win on busy days.

Bottom line

You don’t need to memorise every E number. Focus on the big wins: choose snacks with whole ingredients, keep free sugars and salt in check, and save highly processed treats for once‑in‑a‑while. Clear labels make it easier to spot everyday foods versus treat foods - and small, steady swaps make the biggest difference.

This article is general information, not a substitute for personalised nutrition advice.