Snack time feels like *all* the time in many of our households, and school days are no exception. After a long day of learning, our kids typically come home craving a quick bite to hold them over until dinner. We know firsthand that there’s a lot to juggle in the after-school shuffle so we’re here with some ideas to keep it easy, healthy, and hopefully a little fun too.
Below, we’ve gathered some of our favorite healthy snacks to keep kids fueled from school and sports practice to homework time and family fun.
Snacks That Take Little to No Prep
- Fruit – Fruit is always ready to go, just the way it is! PLEZi Kitchen Cabinet Member Donna Martin tells us, “I love keeping a fruit bowl of grapes, strawberries, blueberries, and blackberries in the refrigerator in something like a colander so the kids see them when they open the fridge and can grab a bite or two without any prep. And, of course, the classic fruit bowl on the counter. Keeping things like bananas, plums, pears, apples and every kid’s favorite clementines accessible makes it easier to grab and go.”
- Popcorn – Air-popped, lightly seasoned popcorn is an excellent source of whole grains. High in fiber and polyphenols (antioxidants that have been linked to improved digestive health), popcorn has high satiety and is a great alternative to potato chips for an after school snack.
- Hummus + Carrots – Who doesn’t love a dip? Keep hummus and mini carrots on a low shelf in the fridge so kids can easily eat without any help.
- Peanut Butter on Everything – Peanut butter ON things is a timeless classic for a reason. It’s delicious, protein-rich, and satiating. Put it on bananas, apples, celery, pretzels, crackers, or bread and you’ve got a taste snack that fills you up. You can also try Sunflower Butter, Almond Butter, or any host of alternate butters out there.
- Yogurt – Low-fat dairy products are a great source of calcium that, especially for children, helps support strong bone development. Placing yogurts on a lower shelf in the fridge keeps them accessible to your kids so they can easily grab one themselves when they get home. One thing to keep an eye on when buying yogurt is to look for options without a lot of added sugar. To turn this into a creative activity, put a few toppings in bowls (granola, nuts, dried fruit, pomegranate seeds) and call it a DIY Parfait Bar!
Things You Can Make Together
- Smoothies – Whole fruits and veggies will always be the best source of fiber, vitamins, and minerals, and smoothies are an easy way to pack a variety of nutrients into one simple snack. From flavor combinations including strawberry/banana to mango/peach, there’s a smoothie flavor for everyone!
- Trail Mix – Easily customizable to kids’ cravings, trail mixes are a great snack to keep your kids fueled through all of their after-school activities. From nuts – which are a great source of protein and healthy fats – to dried fruits – which offer some sweetness and are full of antioxidants – trail mix can be prepped in advance, put in a small tupperware, and easily tossed into your kids’ backpack for on-the-go nibbling after school.
- Quesadillas – For those (albeit rare) days when there is a little extra time after school, melting low-fat cheese on a whole-wheat tortilla is a great way to provide kids with some calcium, protein, and fiber for a filling afternoon snack. You can also add a few leftover veggies if you have them to give an added nutritional boost.
- Mini Pizzas – For another after-school snack that will keep your kids full until dinner, top half of a whole wheat English muffin with sauce, veggies, and low-fat shredded cheese for mini pizzas. (No judgment if your mini pizza snack turns into an early dinner… who doesn’t love a mini pizza?!)
And hey, alongside the snacks, may we suggest a thirst-quenching bottle of one of our four PLEZi drinks? 😉 You know where we stand – water and milk will always be #1, but if your kiddo is craving a little fruity sweetness, we’ve got you covered *without* added sugar and *with* fiber!
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