Finding the right snacks for children after school can be challenging, but making mindful choices can significantly improve their overall diet and health.
Researchers at Boston Medical Center and Cincinnati Children’s Hospital found that in the hour after pickup from childcare, children consumed about 20 percent of their daily caloric intake and about 22 percent of their daily sugar, typically through sweet and salty snacks and sugary drinks.
To help you provide healthier options, here are some tips for better snacks after school:
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Fresh Fruits and Vegetables: Keep cut-up fruits and vegetables ready for a quick and easy snack. Apples, carrot sticks, and cucumber slices are both nutritious and convenient.
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Protein-Rich Snacks: Offer snacks that include protein to help keep kids full and satisfied. Options include cheese sticks, yogurt, hard-boiled eggs, and hummus with whole-grain crackers.
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Whole-Grain Choices: Instead of chips or sugary snacks, provide whole-grain alternatives like whole-grain crackers, popcorn, or homemade granola bars.
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Healthy Beverages: Encourage water or milk over sugary drinks. Infused water with slices of fruit can be a fun and tasty alternative.
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Nuts and Seeds: A handful of nuts or seeds can be a nutritious snack with healthy fats and protein. Be mindful of allergies and choose unsalted versions to keep sodium levels low.
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Smoothies: Blend fruits, vegetables, and a source of protein like yogurt or milk to create a delicious and nutritious smoothie that kids will love.
Paying attention to what your kids eat helps them develop healthier eating habits and provides the energy they need for after-school activities.
