Healthy and Quick After-School Snacks

As many schools are already back in session, kids need cool (literally) after-school snacks that are healthy, quick, and will keep them full through homework, play, or practice.  Most importantly, snacks have to consist of foods that kids want to eat and readily reach for on their own.  One way to make choosing health easier is to not purchase the unhealthy, which eliminates the temptation and conflict.  Once purchased, place the snacks in a height-appropriate level of the refrigerator or pantry so that they reach it on their own for the sweet taste of independence.

Frozen raspberries have a cool texture
when mixed with vanilla yogurt.

If you children are not accustomed to healthy snacks, do not expect to simply hand them a carrot stick after the first day of school and have it be met with enthusiasm.  But I am not sure that I would greet a carrot stick with total enthusiasm.  You have to be realistic about what they will eat, ensuring that it will taste good, because when it does not, you just reinforced their negative impressions of healthy eating and defeated yourself.
 
First, look at what kind of snacker your child is and then select healthy options that fill the same niche, or ask for their help in making the selection.  For example, if you have a chip eater, determine if they like the crunch or the salt.  If it is the crunch, stock the pantry with a healthy cereal, but if they like the salt taste, try humus on pita or carrots.  Have an ice cream lover?  Try some of the fruit and yogurt combos below.  Regardless of what they like, meet them where they are and do not turn healthy eating into a battle; instead, make it a genuinely delicious change.

Fruits: if your kids are tired of summer fruits or are turned off at the idea of anything healthy, put a twist on this classic snack by freezing.  Before leaving for school in the morning, toss washed grapes, strawberries, raspberries, blueberries, or sliced mango, watermelon, peaches, kiwi, pineapple, or even a peeled banana into the freezer.  Cans of frozen mandarin oranges also make a great treat, but make sure that they are in their own juice not syrup.  Outshine makes a sugar free popsicle (this is a must read box as they do have some with artificial sweeteners) that could be a delicious treat, but it will not go far toward keeping them full.

If they want a sweet treat, cut up any fresh fruit over low-fat vanilla yogurt, but then dice the fruit in the yogurt, so that it goes from white to peach-juice yellow or raspberry pink; you can even use bagged, frozen raspberries to make this delicious and calcium-rich treat.

The texture of Greek yogurt
 makes it irresistible.

If you need to go more basic, stock your refrigerator with low-fat yogurt cups and frozen squeezers; you could even try Greek yogurt, which has almost 2x the protein of regular yogurt to keep hunger at bay, and may be a good alternative for a child who does not like the texture of traditional yogurt, though it only has one-third of the calcium.  If they want something more than yogurt, keep a box of granola that they can sprinkle on top for a crunch.

Just as basic is a cup of dry cereal.  Quaker Oatmeal Squares, which come in maple and brown sugar flavors or Cracklin Oat Bran are great, as they have a satisfying crunch, do not create sticky fingers or a mess.  Most cereals will have a considerable sugar punch, but instead of driving yourself nuts about sugar, simply make sure that it is balanced throughout the day.  Make sure that you have a cup into which they can pour their cereal so that you are controlling how much cereal they consume.  The granola bar is another healthy alternative, but it does not have the vitamins of the cereal.  Rice cakes will also give a great crunch with very few calories.

Peanut Butter is a great snack, especially as many kids cannot take it in their lunch, and if your child is allergic, you can use another nut butter to which they are not allergic.  Buy a bag of mini whole wheat bagels on which they can make a sandwich, but if you really want taste and nutrition, introduce them to "Bumps on a Log" or one of my favorite variations.  "Bumps on a Log" is peanut butter smeared into the fold of a piece of celery with raisins placed on top.  I HATE celery and even I love this snack.  The first variation on this is to take a whole apple, place it on its side and cut it like you would a loaf of bread.  Cut out the seeds, smear peanut butter on the apple slice and add raisins or cranraisins, if you like.  You can also spread peanut butter on a banana.

If your child is a chip and dipper, try hummus and pita, carrots, or cucumbers.  Hummus comes in every flavor imaginable, so let them experiment.  It can be high in calories, which comes from healthy fats, such as extra virgin olive oil, but it is far healthier than dips and dressings, as it is packed with dietary fiber, iron and protein.  Dressings, such as Ranch or 1000 Calorie/Island, or dips, such as French Onion are loaded with calories (2 tablespoons of a well-known ranch dressing have 140 calories, of which 94% comes from fat....now multiply that by how many tablespoons you actually consume), so pairing them with vegetables can actually create a snack that does more damage to your diet than eating something blatantly unhealthy.  If you want a dressing with your vegetables, choose Italian and pour off 80% of the oil or try tzatiki sauce.

Finally, if your kids do not like lunch at school or dinner will be later, try a more substantial snack in the form or a veggie burger.  Just a few minutes in the microwave gets you a flavorful and filling snack.

One of the most important rules of snacking is not to over-look it as a part of your over-all diet.  Eating too much will impact both your caloric intake and may affect your appetite for a subsequent meal, which is when many people will make a stronger effort to eat healthy foods, so limit your portion sizes.  Also, snacking is a great chance, especially with children, to eat fruits and vegetables, as children perceive snacking as more "fun," thus making them willing to consume something that they refuse at dinner.  Thank about it: which tastes better, steamed broccoli on the end of your fork or crisp, raw broccoli dipped in hummus and eaten with your fingers?  Even as an adult, though I would enjoy the first, I would relish the second!