Make the Most of After-School Snacks

Afterschool Snacks

By Gabrielle Linzer

The last bell rings and little feet stampede out the exit doors. They have one thing on their mind: their stomach. Most children need an after-school snack to recharge their body and energy stores. In their ideal world, your kids would gorge on cookies until the end of time. But with a rising obesity rate, more than ever, parents need to pay heed to what their children are snacking on. Luckily, an abundance of tasty, nutritionally sound treats do exist. Sample our simple snack suggestions .



Sweet Satisfaction

If your kid's sweet tooth kicks into high gear after school, indulge the little guy. But look for sweet snacks with nutritional value, says Napa, CA, registered dietitian Sanna Delmonico. For example, vanilla yogurt topped with raspberries gives sweet satisfaction, but also has vital stuff that kids need like milk, fruit and fiber. Here's a way to make all the more fun: Keep a supply of frozen fruits -- blueberries, bananas, etc. -- and fixings such as granola and raisins on hand and let him create his own new flavor every day.



Substitute Taste-a-Likes

If your kids are hankering for something sweet (or salty), try a healthy alternative to satisfy their cravings. Try to match texture and taste. For example, instead of chips, try Soy Crisps. A crunchy favorite like graham crackers is a great sub for cookies, or a Popsicle for ice cream.


Get Their Fruit On

Go ahead and allow your kids to indulge in a cookie or three. That is, of course, if they add a fresh fruit to the mix. Incorporate fruits and vegetables into every snack, no matter what, suggests Delmonico. "Even if you're serving Oreos, put some strawberries on the side," says Delmonico. "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."



Dinner's Second Act

When the word "snack" comes to mind, most people think the three-Cs: Cookies, candy and chips. Try considering a snack as a mini-meal. "Leftover pasta, cold chicken -- whatever you have leftover from dinner is a good option," says Delmonico. If you prepare nutritious dinners, you'll be getting a bonus for your thoughtful food preparation when your kids go for second helpings at snack time.



A Surprising Hit

Hummus may not look like something your kids will go nuts for, but it has become a favorite among the world's pickiest-eating demographic. "A lot of kids really like hummus because it's creamy, garlicky and salty," says Delmonico. Moms love it because it's extremely nutritious. (Hummus is made from cooked, mashed chick peas blended with tahini, lemon juice, salt, garlic and olive oil.) Dip some carrot or celery sticks in this flavorful treat and you're good to go.



Kitchen Duty

Involve your kids in the process of preparing their after-school treat. If they tag along while you food shop, you can guide them to choose appealing andhealthy snacks. Ask them to cut, crumble, stir and mix. Children are much more likely to devour something that they spent time creating themselves. After all, they'll want to know what it tastes like after spending all that time shopping and preparing it.



(Chocolate) Milk Does a Body Good

The sugar content in certain flavored milks may appear to be a code red situation, but according research published in the Journal of the American Dietetic Association, children who drink plain or flavored milk have an equal or lower body-mass-index (BMI) when compared to nonmilk drinkers. Flavored milks are still chock-full of vitamins and minerals, and may prevent kids from making a beeline to soda for refreshment.


Grazing is for Animals

Be sure to set a designated after-school snack time that gives their bellies plenty of time to get hungry again for dinner. If your kids are continuously munching, they won't have an appetite for when the family sits down to eat. But it's not the end of the world if your child does fill up, says Delmonico, so long as it's super-healthy. "Always make sure you're serving nutritious snacks so if the kids aren't hungry at dinner, you won't mind as much because they've full on something that's good for their body."