Whether you’re a nanny or a busy mom, it can be difficult to stop the kids from heading straight for the cookie jar when they get home from school. The problem is that easy after-school snacks like cookies, chips and candy tend to be high in fat, salt and sugar and can take up stomach space that’s needed for more wholesome foods.
Benefits of healthy after-school snacks
Healthy after-school snacks can have a big positive effect on children’s overall well-being by making up for any deficits in their daily diet. If kids don’t tend to eat a lot of fruits or vegetables at meal times, then snacks can help boost their nutrition levels.
The glucose provided by a quick snack can also provide kids with some much-needed brain and muscle power to help them concentrate on their homework or prepare them for after-school activities.
To help you combat after-school hunger pangs without resorting to unhealthy treats, here are a few healthy after-school snack ideas that can be whipped up in an instant. Not only are they more nutritious than packaged treats, they’re super-tasty too.
Quick and easy after-school snacks
DIY snacks are often cheaper and far more healthy than packaged snacks, so why not give these yummy light bites a try?
- A toasted muffin topped with cream cheese and cucumber sticks
- Small slices of cheese with oatcakes and tomatoes
- Sliced fruit with plain yoghurt
- Mashed avocado and a quartered boiled egg
- Low-fat hummus with sliced vegetables. Use whatever you have available, for example, sliced peppers, cucumber, carrots or cherry tomatoes
- Rice cakes with cream cheese or creamy peanut or seed butter
- Whole wheat pita bread and tzatziki
- Cheese and apple mini-pitas made with grated cheddar cheese, apple slices and a dash of chutney
- Greek yoghurt and frozen berries
- Cottage cheese with tinned sliced peaches or mandarin pieces
- Homemade trail mix using dry cereal, dry fruits and nuts (avoid chocolate chips or other sweetened products)
Healthy after-school snacks that pack visual appeal
If you’ve got a little more time to spare, why not give one of these more elaborate treats a go? Children will love to watch you make them — or even want to help out themselves.
Rainbow fruit skewers
These are simple and fun to assemble, so they’re a great way to encourage kids to make their own healthy snacks. Take a variety of different coloured fruits, for example, raspberries, strawberries, mango, pineapple chunks, kiwi fruit and grapes — or whatever else you have to hand. Chop the fruits into bite-sized pieces, then let the kids arrange the them onto wooden skewers. If they add up the fruit as they go along, it can even help them with their math skills.
Frozen banana “ice cream”
This is a tasty treat that’s easy to prepare the night before. Simply slice a banana and freeze it; then, when you get back from school, puree the frozen banana in a food processor to produce a creamy, healthy snack.
Ants on a log
“Ants on a log” is a quirky, fun idea for a healthy after-school snack. Fill halved celery stalks with peanut or seed butter and top with raisins. You can vary this recipe depending on what you have in your pantry at the time. You can also swap the celery “log” with cucumber or a banana sliced in half. The filling can be any type of nut/seed butter, cream cheese, hummus, cottage cheese or another dip. And for the ants, you could also use peas, corn or any type of dried fruit chopped into small pieces.
Smoothies to go
Or how about a smoothie? Kids love to watch the colours blend together and transform into a delicious, filling drink. Blend together your child’s favourite fruit with some low-fat milk or yoghurt and voilà! Quick, easy after-school snacks that are packed with goodness.
Or try a banana, oat and peanut/seed butter smoothie. This can be whizzed up in an instant and provides a healthy, energy-packed snack.
Blueberry yoghurt ice pops
These healthy after-school snacks not only look enticing, but are also made from 100% natural ingredients and no added sugar. Take a handful of blueberries, a banana, some Greek yoghurt and a little honey, and blend in a food processor until smooth. Then, pour the mixture into ice pop moulds. Add some sticks and freeze for a few hours before serving.
Fruit pizza
Turn pizza on its head by letting the kids create their own masterpieces using fruit. Use mini whole wheat tortillas for the base, then spread with cream cheese. Toppings can include strawberries, raspberries, kiwi and banana pieces. If the kids have a favourite fruit or vegetable then let them add these as pizza toppings. Make it even more fun by letting them name their new “pizza” creations.
Choosing good after-school snacks in stores
You can find healthy after-school snacks when you’re out grocery shopping — it’s just a case of knowing what you’re looking for. When buying snacks off the shelf, make sure to read the nutrition labels. Some products feature helpful “stoplight” labels to help you identify the healthiest options. Look for yellow and green “lights” and avoid the reds.
Enjoy your own snacks with the kids
When it comes to healthy eating, it’s important that all caregivers, including nannies and babysitters, provide kids with a good role model. So, make a point of joining the kids for healthy after-school snacks when you get home. If you eat what you want them to eat and show them how much you’re enjoying your nutritious nibbles, they’ll soon pick up your healthy eating habits.
