After school snacks
By Paulelda Gilbert, ISU Extension family nutrition and health specialist
Children come home from school starved and ready for a snack. While cookies and milk may be an American tradition and a bag of chips and can of pop easy to grab – there are better options, much better ones.
“The best food groups for after school snacking are fruits, vegetables, and milk because that is what most youth don’t get enough of during the day,” said Paulelda Gilbert, ISU Extension family nutrition and health specialist. “These food groups are nutritious, low in calories and won’t spoil their appetite for the evening meal.”
Gilbert suggests the following for after school snacking - apple slices, carrots, yogurt, banana, celery, milk, kiwi, pepper slices, pudding, orange slices, grape tomatoes, cottage cheese, grapes, cauliflower pieces, cheese cubes, raisins, broccoli pieces, string cheese.
“Another easy snack is homemade trail mix of non-sugared cereal, raisins or other dried fruit, and nuts,” Gilbert said. “Put it in baggies on the counter, ready for kids when they get home. This way you can limit the amount of snacking and keep an appetite for the evening meal.”
To get the kids to eat these options, eliminate as many barriers as possible. Have produce washed and ready to eat. Cut it into bite size pieces if necessary. Make sure it’s easy to see.
After-school snacks provide about one-third of children’s calories, according to a USDA study. Children need the energy and nutrients provided by these mini-meals, because they have smaller stomachs.
However, when high fat, high sugar snack foods are combined with screen time—either TV or computer—instead of active play time, children are likely to gain more weight than they should for optimum health.
For more information, request “Snacks for Healthy Kids” PM 1264 from your local Extension Office.
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Extension programs are available to all without regard to race, color, national origin, religion, sex, age, or disability.