As a parent, it is important to provide your child with nutritious food that will help them stay energized throughout the day. After-school snacks are particularly important because they give my child the energy they need to focus on homework and extracurricular activities. Here are ten nutritious foods that will fuel your child's after-school activities.
Importance of after-school snacks for kids
After-school snacks are important for kids because they provide the energy and nutrients they need to keep going after a long day at school. According to the American Academy of Pediatrics, children need to eat every three to four hours to maintain their energy levels. This means that after-school snacks are essential for kids, especially those who are involved in extracurricular activities like sports or music lessons.
In addition to providing energy, after-school snacks can also help kids focus on their homework. A study published in the Journal of School Health found that children who ate a healthy snack before doing homework had better focus and concentration than those who did not.
10 Nutritious Options for After-School Snacking
• Whole-grain crackers with hummus and veggies
Whole-grain crackers are a great way to get fiber and complex carbohydrates, which give you energy that lasts. Hummus is a healthy dip that is high in protein and fiber, and vegetables like carrots and bell peppers are packed with vitamins and minerals.
• Greek yogurt with fruit and granola
Greek yogurt is a great source of protein, which helps to keep kids feeling full and satisfied. Adding fruit like berries or bananas provides natural sweetness and vitamins, while granola adds crunch and fiber.
• Dahi sandwich
Dahi is full of probiotics, which are good for your child’s digestion. Cut some slices of whole wheat bread into triangles and fill a spoonful of yogurt (mixed with chaat masala). This combination makes for a satisfying and nutritious snack that kids will love.
• Cereal bowls with mixed fruits and nuts
Cereal bowls are a great way to pack a lot of nutrition into one delicious snack. Use a base of Greek yogurt or almond milk, and add mixed fruits like berries, bananas, and mango. Top with nuts and seeds for added crunch and healthy fats.
• Chapati and cheese roll-ups
Rolling up whole wheat chapatis and cheese provides a protein-packed snack that is easy to eat on the go. Add a few slices of cucumber or bell pepper for added crunch and nutrition.
• Hard-boiled eggs with carrot sticks
Hard-boiled eggs are rich in protein and healthy fats and provide a source of sustained energy. Carrot sticks are a great source of fiber and vitamins, making this snack a nutritious option for after-school snacking.
• Peanut butter and banana sandwiches
Peanut butter is a good source of healthy fats and proteins, while bananas provide natural sweetness and vitamins. Use whole-grain bread for added fiber and sustained energy.
• Low-sugar protein shakes
Protein shakes can be a quick snack after school, especially for kids who play sports or do other physical activities. Look for options that are low in sugar and high in protein.
Homemade recipes for after-school snacks
If you have some extra time, making homemade snacks can be a fun and nutritious way to fuel your child's after-school activities. Here are a few recipes to try:
• Homemade granola bars
Mix together oats, nuts, seeds, and dried fruit. Add honey and peanut butter for sweetness and stickiness. Press into a baking dish and bake for 20–25 minutes. Cut into bars and store in an airtight container.
• Homemade fruit popsicles
Blend together mixed berries, yogurt, and honey. Pour into popsicle molds and freeze for at least four hours.
• Homemade trail mix
Mix together nuts, seeds, dried fruit, and dark chocolate chips. Store in an airtight container for an easy and nutritious snack.
Tips for packing and storing after-school snacks
When packing after-school snacks, it's important to choose foods that can be stored safely and easily. Here are a few tips:
• Choose snacks that don't need to be refrigerated, like whole-grain crackers or trail mix.
• If you do pack perishable foods like cheese or yogurt, use an insulated lunchbox or cooler bag to keep them at a safe temperature.
• Pack snacks in portion-controlled containers to avoid overeating.
• Label snacks with your child's name to avoid mix-ups at school.
Jazz up the presentation of the snacks while serving them to your kids so that they will come home eagerly from school to see what’s on the table. Also, have a healthy discussion with them on junk food and what is not without sounding too preachy.