Healthy Eating after School
Yes, there is such a thing as a healthy snack! Is time to think beyond our every day snacks and create fun, nutrition packed snacks that build strong bodies and healthy habits. School-age children consume snacks primarily after school. After-school snacks can be a nutritious way to make sure children get the energy and nutrients they need to properly fuel their bodies and to ensure proper growth and development. Snacking can be part of a healthy diet if snacks are chosen correctly. It is another opportunity to incorporate needed food groups into the child's daily diet.
Speedy After-School Snack Ideas:
- Bagel or English muffin pizza
- Shaker pudding: pour 2 cups of milk into a jar with a lid, add 1 small box instant pudding mix, and shake for one minute
- Tortilla rollups: roll a tortilla with shredded cheese, microwave until soft, and dip in tomato sauce or salsa
- Tomato sauce with low-fat cheese on a mini bagel
- Cereal topped with fruit and milk
- Low-fat string cheese and crackers
- Low-fat fruited yogurt topped with low-fat granola
- Cut-up vegetables dipped in low-fat ranch salad dressing
- Sunflower seeds or any favorite nut (cashews, almonds, peanuts, etc.)
- Low-fat pretzels sticks
- Banana pops: Peel a banana, dip it first in yogurt and then crushed breakfast cereal or granola, freeze.
- Favorite bread with low-fat cream cheese (For a fun flavor, mix your favorite herb or spice into the cream cheese)
- Peanut butter on graham crackers
- Fresh fruit
- Low-fat string cheese
- Breakfast bars
- Banana or apple topped with peanut butter
- Fruit shake-up: Put 1/2cup low-fat fruit yogurt and 1/2 cup cold fruit juice in an unbreakable, covered container, shake, and pour into a cup.
Fill up with high fiber foods:
Fiber helps fill you up. Fruits, vegetables and whole grain foods such as whole wheat breads and cereals all contain a great deal of fiber.
Taking Action:
Now you have the tools to attack your snacking habits. Plan your snacks as carefully as you do your meals. Never leave home without a snack tucked away.
SMART SNACKS - 100 Calories and Under
- ½ small cantaloupes or 1 small banana
- 4 cubes of low fat cheese
- 1 cup (8 oz.) fat free yogurt
- 6 large cucumber slices dipped in lime juice
- 1 frozen fruit juice bar
- ½ cup wheat cereal with ½ cup skim milk
- 1 medium orange or 20 grapes
- 2 cups fat free popcorn sprinkled with chile
- 10 whole roasted almonds
