Make the Most of After-School Snacks
Afterschool Snacks
By Gabrielle Linzer
The last bell rings and kids stampede toward the exit like they're running for their lives. After a peanut butter sandwich or unidentifiable meat in the cafeteria for lunch, both latch-key kids and kids with stay-at-home moms have one main priority- a fulfilling after school snack. In an ideal world, kids could gorge on cookies until the end of time, but with a rising obesity rate, more than ever, parents need to pay heed to what junior chooses to chow on. Luckily, an abundance of tasty, nutritionally sound treats do exist. Here we reveal some of the lesser known healthy and delicious after school picks.
Get Their Fruit On
Even if you surrender to your kid's penchant for forbidden foods, hope of harvesting healthy eating habits is not lost. Registered dietician Sanna Delmonico suggests incorporating fruits and veggies into every snack, no matter how fatty or sugary it may otherwise be. "Even if you're serving Oreos, put some strawberries on the side," Delmonico said. "In order to get the necessary five to nine servings of fruits and vegetables every day, you really have to eat them at every meal and snack."
(Chocolate) Milk Does a Body Good
The sugar content or mention of chocolate in certain flavored milks may send parents running for the hills, but according to Newsweek, an abundance of research indicates that children who drink plain OR flavored milk have an equal or lower BMI compared to kids who don't. Flavored milks are still chock full of vitamins and minerals, and may prevent kids from making a bee line to soda as their source of refreshment.
Sweets for the Sweet
If your kid's sweet tooth kicks into high gear after school, you don't need to entirely dismiss his sweet cravings. Delmonico says, "With desserts, you need to have something that provides nutrients in addition to providing sugar." Look for sweet snacks with a redeeming value. For example, vanilla yogurt topped with raspberries gives sweet satisfaction, but also has vital stuff that kids need like milk, fruit and fiber.
Kitchen Duty
Involve your kids in the process of preparing their after school treat. If they tag along while you food shop, they'll be able to choose healthy eats that look appealing to them. Have them cut, crumble, and mix when preparing the snack. According to MSNBC, children are much more likely to devour something that they spent time creating, because after all, they'll want to know what it tastes like after spending so much time making it.
Grazing is for Animals
Be sure to set a designated snack time that allows a wide gap where kids can get hungry again. If kids are continuously munching before dinner time, they won't have any appetite when the family sits down to eat. Delmonico stresses that it's not the end of the world if your child fills up on their snack-if it's healthy. "Make sure you're serving a nutritious snack so if the kids aren't hungry at dinner, you don't care that much because they already ate a nutritious snack," she said.
Substitute Look-a-Likes
Your kids may be yearning for a particular unhealthy food, but that doesn't mean something similar won't satisfy their craving. Offer kids healthy alternatives that resemble the sweet treats they beg for in texture and taste. CNN suggest that instead of buying ice cream, you should have frozen yogurt handy and swap pretzels for graham crackers or something else crunchy like celery or carrots.
A Surprising Hit
Hummus may not look like something your kids will go nuts for, but the health food normally associated with "green" obsessed hippies has become a favorite among the world's pickiest eating demographic. "A lot of kids really like hummus because it's nice and garlicky, salty and extremely nutritious because it's made from garbanzo beans," said Delmonico. Dip some carrot sticks in this flavorful treat and you're good to go.
Second Act for Last Night's Dinner
When the word "snack" comes to mind, most people are greeted with visions of pretzels, candy, and cookies. Although these may be occasional options, a snack should be regarded as a miniature meal. "Leftover pasta, cold chicken- whatever you have leftover from dinner is a good option," said Delmonico. If you prepare nutritious dinners, you'll be getting a bonus for your thoughtful food preparation if your kids go for second helpings at snack time.
