Smart After School Snacks

'I'm hungry!' A busy day at school can make your kids hungry between meals. Snacking is an important part of your child's diet. There are many positive benefits from healthful snacking:

• It can provide additional nutrients outside of the main eating occasions, making your kids more likely to meet their nutritional needs.
• It can fuel kids for after-school activities.
It can teach kids about healthy eating and how to make wise choices.

The best way to encourage smart snacking is by stocking nutritious items for your kids to grab themselves when hunger hits. Studies show that kids are more likely to eat healthier items like veggies and fruit when they are provided in accessible locations and portions. A great idea is to allocate a crisper and a pantry shelf or drawer that is within reach to self serve snacks.

Healthy snacks should incorporate at least two food group choices for balanced nutrition:

Veggies & Dip:

A selection of pre-cut fresh veggies are easy for kids to crunch on and adding a tasty dip like Summer Fresh Tzatziki (now available in a handy squeeze bottle) makes snacking even more fun. Keep them crunchy by packing into an airtight container topped with a layer of damp paper towel.

Cereal with Milk and Fruit:

Not just for breakfast, cereal topped with fresh berries and milk can provide essential nutrients such as calcium and fibre. Just be sure to stock cereals that are made with whole grains and contain limited or no added sugars.

Hummus and Flatbread:

Made from legumes, hummus provides protein and fibre to fill the hunger gap, especially for kids who have after-school sports or activities to go to before dinner. For a convenient packable and portion controlled option, stock Summer Fresh Snack'n Go! Hummus.

Homemade Trail Mix:

Make your own pantry friendly snack by combining whole grain cereals, dried fruits, nuts and seeds. Portion control is essential with this snack as nuts and seeds are higher in fat and calories. Portion the mix into individual sealable containers or zip-top bags to keep your kids from mindless munching.

Mini Salads:

For older kids and teens craving more grown-up flavours, stock a variety of Summer Fresh Single Serve Salads. Wholesome combinations of grains, vegetables and legumes, these salads just need a spoon to provide a snack that is satisfying and tasty.

Reference: J Am Coll Nutr April 2005 vol. 24 no. 2: A Review of Family and Social Determinants of Children’s Eating Patterns and Diet Quality by Heather Patrick, PhD and Theresa A. Nicklas, DrPH