This column is proudly presented by TABLE

After a long day at school, sports, art class, or playing outside, kids often feel drained, and hunger can lead to a dip in energy or focus. The ideal after-school snack with the perfect ingredients can make all the difference in keeping them energized and ready for homework, dance, or other activities for the day.

What comes to mind when you think of snacks? Sugary donuts, super unhealthy candy bars, or imbalanced sodas perhaps? This leads to a reflexive no when children ask for snacks, telling them to wait for dinner.

However, this creates a negative narrative in their minds, an inkling that their parents say no to everything and discourage them away from food, which can lead to cravings or lack of desire to do anything. Instead of saying no, offer healthy alternatives that seem delicious and fulfilling, which will keep them energized for the rest of the day.

Why Snacks Matter

After-school snacks serve as a bridge between lunch and dinner, helping maintain energy levels and mental focus. Consuming balanced snacks is beneficial as it can prevent blood sugar dips, mood swings, and the sluggish feeling that may arise when one does not have enough nutritional intake but excessive energy output, as many kids tend to have.

A key thing to keep in mind is our balanced plate, based on the following ideal components:

Protein: Essential for muscle development, tissue repair, and immune function. Key sources: Chicken, fish, eggs, beans, lentils, tofu, and dairy.

Healthy Fats: Omega-3s help improve memory, focus, and mood, and have anti-inflammatory properties, which support overall health. Key sources: Fatty fish (salmon, sardines), flax seeds, chia seeds, and walnuts.

Fiber: Helps maintain digestive health, regulate blood sugar levels, and supports heart health. Key sources: Oats, beans, lentils, fruits, and vegetables.

Carbohydrates: Provide quick energy and are essential for brain function. Key sources: bread, brown rice, oats, fruits, veggies, beans, lentils, nuts.

Calcium: Vital for developing strong bones and teeth, especially during the growth spurt years. Key sources: Dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), plant-based milks, and tofu.

Iron: Fuels energy kicks, transporting oxygen throughout the body, and preventing anemia, which can cause fatigue and difficulty concentrating. Key sources: Lean meats, beans, spinach, fortified cereals, and tofu.

Vitamin D: Crucial for strong immune health and bone health, as it helps the body absorb calcium.  Key sources: Sunlight exposure, fortified milk and cereals, fatty fish, and eggs.

Tips for Successful Snack Time

  • Keep it simple: Prep snacks ahead of time so they’re easy and ready to grab whenever hunger strikes!
  • Let them help make their own snacks to get them excited about making healthy choices. You can even turn it into a fun weeknight activity or a game where we see who can make theirs the quickest or “coolest.”Involve the kids in snack prep: Get them excited about making healthy choices by letting them help make their own snacks. You can even turn it into a fun weeknight activity, or a game where we see who can make theirs the quickest or “coolest”. There are a few easy options below that are so simple that they may even be able to do it themselves!

Quick, Healthy Homemade Snack Ideas 

  • Greek Yogurt with Cut Fruit and Nuts: High in protein and probiotics, yogurt with fresh fruit adds natural sweetness, while nuts provide healthy fats and a special crunch.
  • Apple Slices with Peanut Butter: A great combination of fiber, healthy fats, and protein.
  • Veggie Sticks with Hummus: Carrot, cucumber, and bell pepper sticks are rich in vitamins, while hummus adds protein and fiber.
  • Whole Wheat Crackers with Cheese: A good source of complex carbs and protein, keeping kids full and focused.
  • Homemade Energy Bites: Made with old-fashioned rolled oats, peanut butter, and honey—easy to prep and packed with nutrients. You can also add flaxseeds or chia seeds for extra fiber and omega-3s. Simply combine your ingredients, freeze for 30 minutes, and roll it into a ball. Now you have a yummy, healthy treat for the whole week!

Allergen focus: Sunflower butter can be subbed in for peanut butter or hummus, and is just as divine and full of protein and healthy fats. Just one tablespoon of sunflower seed butter supplies nearly a quarter of your body’s daily requirement for vitamin E!

Conclusion

After-school snacks are an excellent opportunity to fuel kids for the rest of their day. By offering a healthy mix of protein, fiber, and healthy fats, parents can keep their kids energized, focused, and ready to tackle anything that comes their way.

Related Stories
None