The kids have headed back to school and you know what that means\u2014they\u2019ll be hungry when they get home. But before you reach for the cookie jar, try adding these dietitian-approved after school snacks into your routine. Easy to prepare, rich in nutrition, and kid-approved, these snack ideas will fuel your little one\u2019s body while filling their belly at the same time.<\/p>\n
Why are nutritious after school snacks important?<\/h2>\n
Every parent knows that a hungry child equals a cranky child. And that cranky little one will repeatedly ask when dinner is ready until you can\u2019t take it anymore. Providing a filling after school snack can help to solve this problem, but that isn\u2019t the only benefit snacking provides. \u201cChildren have small stomachs, but their bodies are undergoing major growth and development. Because of this, snacking is a great way for them to get much-needed nutrients throughout the day,\u201d explains Chrissy Carroll, MPH, RD, at Dairy Free for Baby.<\/p>\n
A balanced after school snack can provide your child with the energy and nutrients they need to refuel after a busy school day, while allowing you to incorporate exposure to new foods in a fun and stress-free way. (Note that it could take up to 10 to 12 exposures for a child to accept a new food. Don\u2019t feel discouraged if your child refuses after only one or two attempts!)\u00a0<\/p>\n
Not sure what snacks are best? Here are five easy after school snack ideas that nutrition experts rely on to feed their families.<\/p>\n
The Hummus Platter<\/h2>\n
As a busy mom, dietitian Kelsey Lorencz, RDN, of Graciously Nourished<\/em> knows a thing or two about after school snacking. Her go-to is to create a snack plate balanced with a variety of fresh vegetables, fruit, and hummus as a dip. \u201cProviding children with a few options to choose from lets them practice tuning into what sounds good and make independent choices,\u201d Lorencz says. And regardless of what options they pick, this snack platter is sure to provide them with the nutrition their bodies need. \u201cI love that they\u2019re getting a healthy dose of fiber, vitamins, and minerals no matter what options they choose.\u201d<\/p>\n To make a hummus platter at home, arrange a colorful display of washed and sliced raw vegetables along with fresh fruit and whole grain crackers. Place your family\u2019s favorite hummus dip in the center or experiment with a variety of hummus flavors to offer even more choices.\u00a0<\/p>\n What kid wouldn\u2019t want to come home to a build-it-yourself trail mix station? This after school snack is Carroll\u2019s go-to, especially when friends come to visit. \u201cThis snack provides carbohydrates along with healthy fats and protein to create a satiating snack that will tide them over to dinner,\u201d she recommends. \u201cPlus, it gives your kiddos a little independence to create their own fun flavor combos.\u201d<\/p>\n To make your own trail mix station at home, Carroll recommends setting up bowls of low-added-sugar cereal, nuts, seeds, dried fruit, and air-popped popcorn. (Remember to be conscious of any nut allergies.)\u00a0<\/p>\n \u201cLet the kids take a bowl and build their own trail mix with the ingredients they\u2019d like to combine,\u201d she says. \u201cAs a bonus, mix all the leftover ingredients and portion them into zip top baggies for easy grab-and-go snacks throughout the next week.\u201d\u00a0\u00a0<\/p>\n Has there ever been a kid who said \u201cno\u201d to pizza? If you have a pizza lover at home, these mini pizza bagel snacks will be a huge hit after a long day at school. Dietitian Kelly Sloan, MS, RD, recommends these easy-to-prepare snacks as a great way to boost your child\u2019s nutrition intake. \u201cThese are packed full with fiber, calcium, protein, vitamins, and minerals that are important nutrients for bone growth, energy, and brain function.\u201d<\/p>\n To make simple pizza bagels at home, slice a mini bagel in half and top with marinara sauce, shredded cheese, and colorful vegetables. \u201cI recommend using yellow or green bell pepper, zucchini, and red onion,\u201d adds Sloan. Then simply toast until the cheese has melted and serve warm. You can even experiment with toppings as a way of exposing your child to a variety of vegetables such as mushrooms, broccoli, or kale. When a new food is combined with a food your child feels comfortable with, like pizza, they may be more willing to try it.<\/p>\n Both Carroll and Lorencz recommend yogurt as an easy and nutritious after school snack. Whether you choose a plant-based yogurt, traditional yogurt, or protein-rich Greek yogurt, keep an eye on the Nutrition Facts panel on the label. \u201cLook for flavored varieties with less added sugar, or create your own \u2018flavored\u2019 yogurt by microwaving frozen berries and mixing those with plain yogurt,\u201d explains Carroll.<\/p>\n Serve yogurt alone or let your child experiment with a variety of nutritious toppings. Fresh or frozen fruit, chopped nuts, or even chia seeds can be sprinkled onto yogurt to add flavor as well as provide a source of fiber and nutrition.<\/p>\n Want to take your after school snack on-the-go? These turkey avocado roll-ups are the perfect option. \u201cUsing a whole grain tortilla, spread softened cream cheese evenly over the tortilla and top with deli slices of turkey and pieces of avocado. Wrap like a burrito and cut in half or into pieces for easy grab and go,\u201d explains Sloan. Looking for a dairy-free option? Try hummus\u2014or your preferred spread\u2014instead of cream cheese.\u00a0<\/p>\n The combination of lean protein in the turkey with healthy fats in the avocado will help your child feel satisfied for hours to come, which means they may finally stop asking that dreaded question: \u201cIs dinner ready yet?\u201d<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tErin Palinski-Wade, RD, CDE, CPT is a nationally recognized nutrition, diabetes, and fitness expert who shows busy individuals how to make time for health. She is the founder and owner of the New Jersey-based Vernon Nutrition Center, a nutrition counseling group specializing in weight management, diabetes, and family nutrition. She is the author of multiple publications including the \u201c2 Day Diabetes Diet\u201d (Reader\u2019s Digest), \u201cLove Your Age\u201d (Prevention\/Rodale), and the \u201cBelly Fat Diet For Dummies\u201d (Wiley). As a frequent media expert, Erin has appeared on broadcast media such as the \u201cThe Dr. Oz Show,\u201d \u201cThe Doctors,\u201d \u201cThe Early Show,\u201d and MSNBC, and regularly speaks at conferences and events across the country. Erin was also named one of the \u2018Top Health Influencers of 2018\u2019 by Women Fitness Magazine.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nThe DIY Trail Mix Station<\/h2>\n
Mini Pizza Bagels<\/h2>\n
Yogurt Bowls<\/h2>\n
Turkey Avocado Roll-ups<\/h2>\n
\n\t\t\t\t\tErin Palinski-Wade, RD, CDE, LDN, CPT\t\t\t\t<\/h3>\n
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