Snacks can be an important part of fueling your child’s busy body and mind. Not only do snacks provide energy for learning, sports and other activities, they also present an opportunity for children to get critical nutrients outside of daily meals. Plus, we all know a quick after-school snack can mean the difference between a grumpy kid and one that has an energy boost to make it through to dinner.
The key to snacks is to make them as nutritious and delicious as possible. And with the help of Aramark Dietitian Deirdre McManus, you can say good-bye to the guesswork. Here are some of her favorite ideas for healthy and easy after-school snacks perfect for feeding your child’s potential:
Confetti Yogurt Pops. In a large bowl gently stir together 2 cups of Greek yogurt and 1 cup of assorted berries of your choice (chopped strawberries, blueberries or raspberries). Spoon into six, 4-ounce ice-pop molds or 3-ounce paper cups. Cover molds or cups with foil, use a sharp knife to cut a small hole in the foil and insert a halved pretzel rod or snack stick. Then freeze until firm and enjoy for up to a month.
Why We Love It: These sweet and savory pops combine berries’ fiber, potassium and B vitamins with Greek yogurt’s protein into a healthy treat for your kids and one they can make themselves with a little supervision.
Veggies & Hummus Dip Cups. Start by cutting any of your family’s favorite veggies into sticks or strips – cucumbers, bell peppers, carrots and celery – or buy bite-size options like cherry tomatoes or baby carrots. Next, place about 2 tablespoons of hummus into the bottom of each individual serving cup. Place veggie sticks into the hummus and you’re done! Don’t be afraid to be adventurous with the dip options.
Why We Love It: Perfectly portioned for after-school needs, these cups make it easier (and more fun!) for kids to eat fresh vegetables with no spoon or fork required. Plus, assembling them is a kid-friendly activity, too. This snack is packed with fiber, vitamins and minerals every kid needs.
Banana Sushi. Lay one whole grain tortilla on the counter, gently spread your favorite almond or peanut butter evenly across it and lay a whole peeled banana at the end of tortilla. Roll up the tortilla around the banana. Slice each log into 1 and ½ inch thick pieces. Place on a plate and top with honey or your favorite toppings.
Why We Love It: You just need five minutes and a few simple ingredients to inspire your youngster to get into the “sushi” game with this recipe. Plus, this whole grain snack has filling fiber and is loaded with potassium. Perfect for meeting the needs of busy kids!
Peanut Butter Greek Yogurt Dippers. In a small bowl, combine 1 cup of plain Greek yogurt, 3 tablespoons of creamy peanut butter and 1-2 tablespoons of honey, to taste. Set aside. Next, cut 2-3 apples into wedges. Stick a toothpick in each piece, dip one end of the wedge into your bowl of peanut butter Greek yogurt and roll in sliced almonds. Yields 4 servings.
Why We Love It: Want to make something for the kids that feels like a treat but is actually healthy? This is the perfect solution. It’s wholesome, protein-packed and super easy to make. And, if there are nut allergies in your home or you’re making for school, substitute in sunflower butter and raisins for the almonds. Still just as nutritious and delicious!
Cucumber Sammies. Cut 2 medium cucumbers into thin slices. Now you’re ready to assemble your sandwich. Top each cucumber slice with a thin layer of tzatziki and add a sliced cherry tomato. Then put another cucumber slice on top and voilà!
Why We Love It: Cucumbers are not only inexpensive and hydrating, but they have a mild taste most kids will like. Plus, the possibilities are endless! From hummus to light cream cheese, turkey and more, it’s easy for your kids to put together their favorite flavor combinations.
Need some no-prep ideas? Simple pairings are the way to go. Try string cheese and an apple or clementines, peanut butter and whole grain crackers or carrot sticks with hard boiled eggs. The best part about these snacks is that they’re great for hungry adults too, so feel good about sneaking a taste!
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.