There is nothing quite like an afternoon snack. For adults, it’s a guilty pleasure, a way to break up the workday. For kids, it’s an important boost when energy levels are flagging. Young ones need something in their bellies to tide them over until dinner, and teenagers often need extra energy after school for sports practice and other activities.
Utilize the Opportunity
It may be quick and easy to pull out a bag of chips or cookies for them, but it isn’t good for your children’s health. Unbelievably, there are healthy after-school snacks, requiring little time and effort, that your children will actually enjoy. Take advantage of this hunger as an opportunity to serve them the fruits, vegetables, and milk-based foods so often lacking in their diets.
Many kids eat lunch early – 11:30 or even before – and then have an afternoon of classes and maybe even an after-school activity before their next chance to eat. Depending on your child’s age and after-school routine, you may not always be able to control what he or she eats in the late afternoon. Take these steps to guide your child to good after-school snacks that will be satisfying and still leave room for a nutritious dinner.
Consider Their Input
Talk to your children about which snacks they would like to have at snack time. Come up with a list of healthy options together, and be sure to include a variety of fresh fruits and vegetables. While a slice of cake or some potato chips shouldn’t be forbidden foods, such low-nutrient snacks shouldn’t be on the everyday after-school menu.
If you can, take your child along to the grocery store and spend some time reading the nutrition facts labels and comparing products. Pay attention to the amounts of protein, fiber, calcium, and other important nutrients, and don’t miss the chance to talk about portion sizes. Together, choose snacks that are low in sugar, fat, and salt. Being involved in the process makes it more likely that your child will learn to make healthy food choices.
Ideas for Nutritious Snacks
Fruit shake-ups: Combine 1/2 cup low-fat fruit yogurt with 1/2 cup cold fruit juice in a non-breakable container with a lid. Check to make sure the lid is on tight. Shake the mixture vigorously, and then pour into a cup.
Pudding shakes: Use the same techniques described above for making fruit shake-ups, but mix 1/2 cup low-fat or skim milk with 3 tablespoons of instant pudding instead.
Snack kabobs: Cut a variety of vegetables or fruit into small chunks. Skewer them onto thin pretzel sticks.
Sticks and dip: Cut carrots, celery, zucchini, or cucumbers into sticks, then dip them into salsa, low-fat salad dressing, or low-fat dip.
Brown rice/popcorn cakes: Top with reduced-fat natural cheese and/or lean meat. Spread nut butter on a rice or popcorn cake. Create a happy face using dry cereal, raisins, currants, or other dried fruits.
Banana pops: Peel a banana. Dip it in plain or fruit yogurt. Roll the banana in crushed breakfast cereal, and then freeze.
Ants on a Log: Cut celery sticks about 3 inches long. Fill with peanut butter. Arrange raisins or dried cranberries on top.
Fish in the River: Fill celery sticks with cream cheese (dyed blue with food coloring if you’re feeling creative). Arrange goldfish-type crackers along the top.
Baked Tortilla Chips and Salsa: Consider serving low-fat refried or whole beans in addition to salsa. If you have time, make nachos by adding extras like melted reduced-fat cheese, diced tomatoes, green peppers, onion, low-fat sour cream, and guacamole.
Whole Wheat (or Other Whole Grain) Miniature Bagels: Make miniature pizzas. Toast bagels first to prevent sogginess, then add spaghetti or pizza sauce, reduced-fat cheese, and toppings and bake briefly.
Reduced-fat or light String Cheese: This is a good source of protein and calcium and a great accompaniment to any snack. Try serving with fruit, vegetables, popcorn, or whole-grain crackers.
Make Snacks Accessible
Make healthy snacks easily available by packing them in their lunchboxes or backpacks or by having them visible and ready to eat at home. If you’re at home after school, a young child might enjoy helping you make a creative snack. Older kids often like making their own snacks, so provide the ingredients and a few simple instructions.
A good snack should take more time to eat than it does to prepare! Again, the best strategy is to leave something healthy front and center on the kitchen counter or in the refrigerator.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Source:
- Pat Kendall, Ph.D., R.D., Make after-school snacks count for good health
- Keeley Drotz, RD, CD, 10 Healthy After-School Snacks