Do your kids come in from school and make a beeline to the kitchen looking
for something to eat? If so, how can you can make sure they enjoy a snack while still
saving room for a healthy dinner?
Kids need less frequent snacks as they get older, but it's not surprising
that most are hungry after school. Many kids eat lunch early — 11:30 or even
before — and then have an afternoon of classes and maybe even an after-school
activity before their next chance to eat.
Depending on a child's age and after-school routine, parents might not always be
able to control what their kids eat in the late afternoon. But don't throw in
the towel just yet. These steps can guide kids to good after-school snacks that will
be satisfying and still leave room for a nutritious dinner.
Figure Out the Timing
Put yourself in your kids' shoes and consider their eating schedules on a normal
weekday. Some younger kids may have a mid-morning snack, but most older school-age
kids won't. Find out: When is lunchtime? What and how much do they eat at lunch? Do
they ever skip lunch? Does the after-school program serve snacks? This will help you
figure out how hungry your kids will be when they get home.
You'll also want to think about what time you normally serve dinner. A child who
gets home famished at 3:15 and eats a large snack probably won't be hungry if dinner
is at 5:30. Likewise, it may not reasonable to expect a child whose parents work late
to go until 7:30 with nothing to eat since lunch. Think about your kids' schedules
and plan accordingly.
Create a List of Healthy Options
Next, talk about which snacks your kids would like to have at snack time. Come
up with a list of healthy options together and be sure to include a variety of fresh
fruits and vegetables. While a slice of cake or some potato chips shouldn't be forbidden
foods, such low-nutrient snacks shouldn't be on the everyday after-school menu.
If you can, take your kids along to the grocery store and spend some time reading
the nutrition facts labels
and comparing products. Pay attention to the amounts of protein, fiber, calcium, and
other important nutrients, and don't miss the chance to talk about portion sizes.
Together, choose snacks that are low in sugar, fat, and salt. Being involved in the
process makes it more likely that kids will learn to make healthy food choices.
Make Healthy Snacks an Easy Choice
Don't expect kids — even teens — to cut up their own veggie sticks.
It's just too much bother, especially when they're hungry. Kids are more likely to
eat what's handy. That's where you come in. Make healthy snacks easily available by
packing them in their lunchboxes or backpacks or by having them visible and ready-to-eat
If you're at home after school, your youngster might enjoy helping you make a creative
snack like ants on a log (celery topped with peanut butter and raisin "ants"), egg
boats (hard-boiled egg wedges topped with a cheese sail), or fruit kabobs. Older kids
may enjoy a fruit smoothie, mini-pitas with hummus dip, or whole-grain crackers topped
with cheese and pear slices.
Older kids often like making their own snacks, so provide the ingredients and a
few simple instructions. If dinner is just around the corner, consider allowing a
"first course," such as a small salad or side vegetable while you finish preparing
the family meal.
For those nights when dinner is hours away, you could offer a more substantial
snack such as half a sandwich or a quesadilla made with a whole-wheat tortilla and low-fat
cheese warmed in the microwave and topped with salsa. Nothing too complicated, though.
A good snack should take more time to eat than it does to prepare!
If your child goes to an after-school program or to a caregiver's house, find out
if snacks are served. If so, what's typically offered? If you don't like what you
hear, suggest alternatives or just pack an extra snack your child can eat after school.
Easy-to-pack snack options include trail mix, nuts, low-sugar whole-grain cereal,
whole-grain pretzels or crackers, fresh or dried fruit, and cut-up vegetables.
What if your child comes home to an empty house? Again, the best strategy is to
leave something healthy front and center on the kitchen counter or in the refrigerator.
A hungry child, like a hungry adult, is likely to take the path of least resistance.