10 Tips for
After-School Snack Attacks

Many kids come home famished, ready to raid the fridge or cupboards. The key to healthy after-school snacking is to keep plenty of smart snacks on hand, and ensure that your kids are eating a variety of natural snack foods. A nutritious snack will give your kids the "pick-me-up" they need to concentrate on homework, play after-school sports, or do household chores. Healthful snacks refuel your children and give them important nutrients, while poorly chosen snacks add extra sugar, saturated fats, and sodium to their bodies. After-school snacks should be healthful, easy to serve, and tasty so your kids don’t feel deprived. Here are some tips that can help:

1. Include a protein like peanut butter, rolled lean meats, or low-fat string cheese. Protein supports muscles and helps satisfy hunger until dinner time.
   
   
2. Focus on fruits and vegetables. They are rich in antioxidants and fiber and most kids do not get the recommended five servings each day.
   
   
3. Add a healthy dip to crisp, raw fruits and vegetables – apples and celery go great with peanut butter and are usually a hit with kids.
   
   
4. Pick sweeter fresh fruits, like peaches and strawberries, to satisfy sweet cravings instead of snacks like candy and cookies.
   
   
5. Stay away from junk foods like potato chips and cheese puffs, which are high in saturated fat and salt.
   
   
6. Choose whole grain crackers instead of white starchy breads and crackers. Whole grain foods and high-fiber snacks will keep them feeling full longer.
   
   
7. Serve water, milk, or soy milk instead of sugar-sweetened soft drinks. To protect childrens’ bones and maintain a healthy cardiovascular system, select low-fat or fat-free dairy foods.
   
   
8. Pack snacks that won’t spoil if your kids are going straight to an after-school program - for example, an apple with a couple peanut butter packets, or crackers with a snack-sized container of low-fat cheese spread.
   
   
9. Keep portions light so your child gets nourished but still has room for a healthy family dinner.
   
   
10. Take your child along to the grocery store and spend some time reading the nutrition facts labels. Together, choose snacks that are low in sugar, fat, and salt, and high in good-for-you nutrients like vitamins, fiber, and protein. Being involved in the selection process makes it more likely that your kids will eat the snacks you buy, plus they will learn how to make healthy food choices, now and in the future.