When after school hunger rears its ugly head, you want to be prepared with simple nutrient-rich snacks. After school snacks are oh so important because they:

• Provide energy: Kids burn a lot of energy throughout the day, so a nutrient-rich snack can replenish their energy stores.
• Support growth and development: Proper snacks can be an excellent source of essential vitamins and minerals needed for growth.
• Improve concentration: Homework or soccer practice can be nearly impossible on an empty stomach. Nutritious snacks can enhance focus and concentration and prevent emotional outbursts. 
• Prevent pre-dinner time snacking: A balanced snack can help curb hunger and prevent snacking before dinner time.

What’s in a snack?

Snacks are most beneficial when they:

• Contain protein/fat + carbohydrates. The combination of these macronutrients helps sustain energy levels and increase satiety.
• Contain a variety of colors and textures to increase appeal and keep it interesting.
• Are easily accessible. Kids generally won’t go to much effort to prepare a snack. Having them available and ready will increase chances of better choices. 
• Contain fiber. Fiber helps us feel full longer and makes bathroom trips a little more “regular”. 

*Tip: Supervise your sips! Soda and juice can be a hidden source of excess sugar in your children’s diets. Limiting these beverages and replacing them with water or milk is always best. 

Some of our favorite snack choices are:

1. Cheese & whole grain crackers
2. Veggie sticks & hummus or ranch
3. Yogurt & fruit
4. Energy bites
5. Smoothies
6. Mini chocolate chip banana muffins

[Mini chocolate chip banana muffin recipe]

2 cups kodiak cake mix
¾ cup milk of choice
½ cup brown sugar
½ cup chopped fruit, nuts, or mini chocolate chips
¼ cup butter, melted
2 bananas, mashed
1 egg
1 tsp cinnamon
1 tsp vanilla extract

Preheat oven to 350 F. Combine all ingredients in a mixing bowl and blend until smooth. Fill greased muffin tins ¾ full. Bake for 16-18 min or until tops are golden.

*Recipe credit: Kodiak Cakes

Snack on this

After-school snacks are an opportunity to not only provide children with nutrients they need to stay energized and focused, but also connect and decompress after a long day. So pull up a chair!

‍