Snack time is not just for filling little stomachs until the next meal.  Think of it as a perfect time to fill in some nutritional gaps.  Try to offer a fruit or vegetable and a good source of protein and carbohydrate at each snack.   Choosing the right snacks will fuel your child’s mind and body for optimal growth and performance in school and activities.  Here are some examples:

• Sliced or diced fresh fruit
• Sliced vegetables with low-fat dressing, salsa, or bean dip
• Nuts/seeds (over 3 years old)
• Trail mix
• Edamame (soy beans)
• Bean dip (rinse and drain your favorite canned beans, puree in blender with seasonings and a little water)
• Light popcorn
• Whole wheat tortilla with peanut butter
• Sugar-free pudding cup
• Peanut butter and jelly sandwich on whole wheat bread
• 100% juice
• Sugar-free punch, Crystal Light, Capri Sun Roaring Waters, water, and V8 V-Fusion
• Yogurt
• Whole grain crackers (Triscuits, All-Bran, Wheat Thins) and low-fat cheese
• Whole grain pretzels (hard or soft)
• Whole wheat mini bagels with peanut butter or light cream cheese
• Multi grain chips or baked chips with salsa
• Low-fat chocolate milk or soy chocolate milk
• String cheese or cheese cubes
• Whole grain dry cereal
• Granola bars (Nature Valley, Kashi, Fiber One)
• Dried fruit such as raisins, Craisins, banana chips, and apples
• Fig newtons (whole grain)
• Homemade “Chex mix”
• Smoothie: yogurt and frozen fruit pureed in blender
• Mini homemade muffins
• Frozen juice pops
• Homemade granola or energy bars
• Hard boiled egg

What is your favorite after-school snack?