Healthy after school snacks are an important part of a child’s day. The USDA suggests that children between the ages of six and twelve should eat at least two of the following items each day after school in their after school snacks: dairy, meat, fruit or vegetables and a grain. These snacks give your children the energy and brain power they need to finish their homework and perform well in their extracurricular activities.
Place some cheese in a corn or whole grain tortilla and fold the tortilla in half. Microwave it for 30 seconds or cook it slightly in a frying pan with a very small amount of butter. Cut the quesadilla into triangular sections and top it off with salsa and sour cream for a combination of grain, dairy and fruit.
Combine layers of yogurt and whole grains like granola or whole-grain cereal. Alternately, dip a granola bar into the yogurt for a portable after school snack. A press release from the American Academy of Pediatrics states that only 30 percent of boys and 10 percent of girls receive the daily recommended supply of dairy. Children need three to four servings of dairy a day and this snack can knock at least two of those servings out of the way in one shot.
A turkey wrap can be a fun snack for kids to assemble themselves. Have your children lay down a tortilla and spread a little creamy salad dressing or mustard onto the tortilla. Lay a few pieces of deli-sliced turkey onto the tortilla in addition to any tomato, cheese or lettuce they want.
A report in the Nutrition Journal shows that apples are full of fiber and antioxidants. This helps to prevent asthma, manage weight and even prevent many cancers later in life. Spread peanut butter on apple slices for some protein. Dip apple slices into yogurt or slice a very tart apple thinly and eat with a sharp cheddar cheese for a dose of dairy. Add apple slices to a simple sandwich for a little of everything. It is not hard to see that apples can be added to many healthy snacks for an added boost of nutrition.
Mini-pizzas provide an adequate amount of whole grains, dairy, fruit and vegetables. Simply toast a whole-grain English muffin and add a little leftover marinara from last night’s pasta dinner. Top with cheese and veggies for one of the easiest healthy after school snacks.