Smart After-School Snacks
Source:
QFC
Smart After-School Snacks
It’s late afternoon, and your stomach is growling. What do you do? Most of us grab something to munch on to get through the rest of the day. Well, children are no different. In fact, most kids need to eat every three to four hours to help their bodies and minds recharge. That’s why after-school snacks are an important part of any child’s balanced diet.
Lasting Energy
For most kids, there is at least a five-hour window of time between when they eat lunch and dinner. So, an after-school snack can provide them with the energy they need to focus on homework, participate in extracurricular activities or play outside until dinner is ready.
But not just any old snack will do. When preparing snacks for kids, keep the Food Guide Pyramid in mind just as you would when planning a meal. Stay away from high-calorie foods that are high in fat and/or sugar. Instead, offer snacks that are rich in vitamins, minerals, whole grains and protein.
Simple Snacks
A smart snack does not have to be complicated. The kids should spend more time eating it than you do preparing it. Here are a few ideas:
- Kids love to dip. Cut up an assortment of veggies to dip in Ranch dressing or hummus. Slice up the veggies ahead of time so the kids can help themselves.
- Make fun kabobs or a refreshing smoothie with fruit, such as berries, pineapple and apples.· Mini-pizzas are always a hit. Use English muffins or a whole-wheat pita for the crust. Top with spaghetti sauce, low-fat cheese and veggies.
- Spread peanut butter on celery stalks and sprinkle with raisins. Tell little ones they are eating “ants on a log.”
- Keep whole-grain tortillas on hand. They’re great for making wraps filled with turkey, mustard and low-fat cheese – or a quick quesadilla topped with low-fat cheese and veggies.
- Instead of potato chips, offer baked, multigrain tortilla chips and salsa.
- You can’t go wrong with a bowl of wholegrain (not sugary) cereal with skim or 1% milk.
- Keep lower-fat granola bars, nuts, trail mix and dried fruits on hand. Designate a kitchen drawer or a container in the pantry for storing snacks like these. That makes them easy to grab in a pinch.
Let Them Choose
Before your next shopping trip, be sure to ask your kids what they would like to munch on at snack time. Remember, children are more likely to eat healthy foods when they have been involved in the process of choosing and preparing them.