Do your kids head straight to the kitchen for a snack after school? It’s no surprise, as many kids are hungry after a long day of classes, especially if they had lunch early or participated in after-school activities. Even if lunch is later in the day, it may still be six or more hours before dinner. After-school snacks can help curb hunger and provide an opportunity to boost nutrition. Parents can guide their children in choosing healthy snacks while ensuring they still have an appetite for dinner.
Create a List of Healthy Options
Rather than turning to chips, sweets, and other treats, make those the exception, not the rule. Discuss healthy snack ideas with your kids and create a list together. Include options like fresh fruits, vegetables, whole grains, and protein-rich foods. While an occasional treat is fine, prioritize healthy snacks most of the time.
Consider involving your children in grocery shopping, allowing them to help pick out snacks. Teach them how to read nutrition labels, focusing on protein, fiber, calcium, and other nutrients. Discuss serving sizes and look for snacks that are low in sugar, fat, and salt. Getting kids involved in these decisions encourages them to develop healthy eating habits.
Consider Snack Timing
Keep your child’s eating schedule in mind when planning snacks:
- What time is lunch?
- What and how much do they eat at lunch?
- Do they have an afternoon snack at school or after an activity?
- What time is dinner?
If your child gets home at 4:00 and dinner is at 5:00, a small snack might be better to avoid spoiling their appetite. Offering something light, like a fruit or vegetable you’re already planning to serve at dinner, can work well. If dinner is much later, say 7:30, you may want to offer a more substantial snack, like an apple with peanut butter or vegetables with hummus, to keep them satisfied until mealtime.
Make Healthy Snacks Easy to Choose
Children are more likely to reach for what’s convenient, especially when they’re hungry. Making healthy snacks easy to access can encourage better choices. Here are some tips:
- Keep healthy snacks visible: Place fruits on the counter and keep cut-up veggies and yogurt at the front of the fridge.
- Prepare snacks in advance: Having pre-made healthy snacks ready can make it easier for kids to grab something nutritious.
- Pack snacks for on-the-go: Include healthy options in lunchboxes or backpacks.
If you’re home after school, you can also prepare snacks together, which can be a fun and creative activity. Some favorites include:
- Ants on a log: Celery with peanut butter and raisin «ants.»
- Egg boats: Hard-boiled egg wedges topped with cheese sails.
- Fruit kabobs: Pieces of fruit on skewers served with yogurt for dipping.
Older kids might enjoy making smoothies, homemade trail mix, or popcorn sprinkled with parmesan cheese.
For Kids in After-School Programs
If your child stays in an after-school program or goes to a caregiver’s house, ask about the snacks they provide. If you’re not happy with the options, suggest healthier alternatives or pack a snack yourself. Easy-to-pack options include trail mix, nuts, low-sugar whole-grain cereal, whole-grain pretzels or crackers, fresh or dried fruit, and cut-up vegetables.