After School: Snack Happy
The end of summer is near, and with that many of our thoughts turn to "Back-to-School" activities. One important area to think about is some creative ways to "refuel" our children with a snack after the school day, helping them keep up with a variety of after school activities. So, here's how to snack happy, the topic of my Today Show segment.
With my own children, there was always a lot of variety in after school activities, ranging from music lessons, to sports practices, to just hanging out at home (always a favorite!). I'd spend a lot of time figuring out some ways to provide some healthy and fun snacks to keep my children energized and satisfied. What I did learn was that a little pre-thinking about the day's activities helped both my children and me design the best snack, based on the eating for the day.
There are three key questions to answer before picking a snack:
- When did you eat lunch?
- When will you eat dinner?
- What is the after school activity?
Once this is done, it's much easier to check out the snack "categories." Check out some of my personal favorites and let me know about your own ideas. While this list is long, just skip to those items that appeal to you and your children. It's what works for your family (not mine!) that counts!
“Early Lunch/Late Dinner”
Was lunch at 11? Family dinner at 7:30?
At around 3 PM, this is the time for a more substantial snack, since it's about four hours between meals (that's a long time!) and energy can lag.
- Sandwich: Easy as peanut butter and jelly on whole wheat bread (or fiber-rich white, if kids won’t eat whole wheat) or some lean ham or turkey and a slice of low-fat cheese.
- Cereal (mix two or three) and milk (1% or skim)
- Easy Pizza: English muffin or pita bread with pizza squeeze sauce, shredded low-fat mozzarella, and turkey pepperoni. Stick it in the microwave or toaster oven.
- Fruit: Bananas, apples, plums, pears–whatever your child likes.
Try small pita breads or tortillas for variety. And, they can roll anything up–including turkey or other low-fat hot dogs.
Some kids will not even wait for it to cook, just dig in and eat the components separately! (That’s real life, and makes no difference!)
While it seems easy to go into the fridge, most kids don't go looking for fruit, so keep it out on the table, where it can be seen. Choose single, whole fruit. They’re the easiest to eat without making a mess.
Keep grapes around, either in the fridge or stick them in Ziplock bags and place in the freezer for a delicious frozen treat.
For those people with more interest and energy (I found I enjoyed doing this on occasion) try skewers of melon (cantaloupe, honeydew, or watermelon) and top off with a strawberry. Dipping in Cool Whip helps, too!
"On the Run: Sports/After School”
AKA: "Backpack-Friendly Food" Anything in the backpack needs to be individually wrapped and ready to eat.
- Try a Kashi GoLean Crunch Bar and an apple.
- Ziplock bag of nuts and raisins mixed trail mix, home made or purchased.
- Mini box of cereal. (Think variety pack.)
- Low fat string cheese with a pack of Wheat Thins (100 calorie pack) or cracker favorites.
- Bottle of water, Propel or other low-calorie drinks or diet soda (if your child won’t drink these others).
Mix and match a bar and fruit for variety, including the "Cereal Bars," which are essentially a bowl of cereal and milk in a bar. (Think Honey Nut Cheerios and Raisin Bran).
”Stress and Boredom Eating”
(Yes, kids have this too!)
- Time for crunch: Low fat microwave popcorn.
- Cut up veggies: Your own, or buy a pre-made tray with dip.
Mini packs of carrots (with dip) in a 3-pack or celery with peanut butter in a 3-pack
Creative types can make “Ants on a Log,” celery filled with peanut butter and topped with raisins or a new favorite, “Red Ants on a Log,” with Craisins on top, instead. - Frozen Grapes: Sweet, crunchy and takes a longer time to eat and enjoy
Drinks
Hydration versus junk drinks:
- Get the soda out of the house! No reason to keep it handy. Make that choice available outside in a restaurant or for special occasions only.
- Water as a first choice, tap or bottled.
- Choose low calorie drinks: Diet soda can be a choice if your child won’t opt for water.
- Milk: Stick with skim or 1% milk. A glass is great anytime.
- For sports, water is best, but if sports drinks like Gatorade are your child’s favorite, buy the eight ounce small bottles. Refill with water at the field.
- Buy the small, dried sachets of Propel, green tea, etc. to add to water for a change.
- Skip the coffee house drinks: Most kids are looking for "Mocha" a "Frapp," all loaded with sugar. If selected, choose smallest size.
- Low or non calorie flavored waters. Beware: Clear doesn't make it calorie free!
Another soda replacement: Take one part 100% juice (Your choice–grape and cranberry go well) to three parts seltzer to make a sparkling drink.
Chips
- Look for small, individual bags–about 1.5 to 1.5 ounces each. Kids can eat the whole thing. No decision there!
- Regular chips are okay. Or, look for baked chips to avoid getting used to “mouth feel” of greasier chips. Key is portion control.
- Try individual bag of pretzels–low fat, larger serving for same calories.
- Low-fat popcorn–individual bags or microwave. Look for single serve, 100 calorie packs.
Cookies
- Easiest is 100-150 calorie packs. Graham sticks (Honey Maid), fudge stripes (Keebler), Oreos (Nabisco) and many others provide individual servings with automatic portion control, and easy for on-the-go. No thinking about portion, which is best when your child is taking his/her own
Candy
- Portion is key here. Keep one or two selections at home. Bigger bars will be purchased outside with friends and you don’t have control there.
- Halloween-size bars. Read the label for one serving per bag. Licorice, chocolate; it’s all the same.
- Don’t be fooled: Most granola bars, Fruit Roll-ups, etc. are just the same as candy, so if your child would rather have candy, that’s okay. Otherwise, they will just have both
- Nature’s candy: Perfect world choice would be dried fruit. Try to combine them with other snacks.
What About Junk Food?:
I'm always asked this question by concerned parents. I believe that kids can, and should, have some free “treats” during the day.
This gets away from the concept of "forbidden" or "bad" foods, and heads off deprivation. Figure about 200-250 calories for the “junk” items–about 10% of calories. (Average range of daily calories from 2000-2500 calories.) This includes soda, candy, and cookies.
A new toothbrush every few months is also part of this!
Happy snacking!
More from Madelyn:
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Comments
I never would have thought of using Crasins! That's cute!
Great segment, Madelyn!
I will be using these tips this school year.
Dear Dr. Mandelyn
It was great reading ur comments on eating habits of children. I have tried different varities, and i would share a few with u,take diferent fruits like apples, bananas,few pcs of peeled oranges,etc. mix them in yogurt take 2 teaspoon of lime juice and salt to taste, it is very delecious as well as of low calorie.
thanks for reading
I am always trying to find new healthy snack ideas. My kids and I get tired of the same thing over and over.
It was also good to here that the occational not so healthy snack is ok .While controlling the portions.
It helped with the guilt trip
Thanks for the good tips--my kids love the frozen grapes (blueberries are great too!) But I disagree about granola bars-- some natural food companies are offering some wholesome ones. One my family likes are these Country Squares by Honest Foods.
Hi Mandelyn, Thanks so much for briefing some of us well whith this topic.Willl start using this guidlines for my child.
Busy parents should work on planning snacks ahead. Trying to prepare them when they are hungry always leads to last minute sugar anr treats. Some of my kids like some nuts and others don't. I let them select thier own customized mixes at Nutty Idea and they are usually more willing to eat them. Especially since it was custom mixed just for them . . . they go nuts over that!
you must be kidding me. most of the food you listed whole bunch of chemicals, hormones and god knows what else?
we are making our kids more sick and fat with all this so call convience food.
our fruits have wax on them, our veg. are sprayed with chemical to preserve color. our dairy have hormones in them. just compair europian food laws to usa one and you will find whole bunch of things. even europian are not perfect, but, people of europe are much more aware of the food they eat then we are
