Fuel up your kids right for homework and play
By Deborah Jeanne Sergeant
Dietitians agree that every food can be part of a healthful diet. However, relying too much on empty calories can lead to poor health.
If your children need an after-school snack, plan to provide things that support nutrition, not chips, fruit snacks, candy and cookies.
“Keep in mind that snacking is always important for kids,” said Jenn Haberbusch, dietitian and director of clinical nutrition at Rochester Regional Health. “They tend to graze anyway because their stomachs are smaller. Teens may also need a snack or two, but it depends if they’re in a growth spurt or staying active.”
Helping kids make good snack choices is about accessibility — how easy it is to get that snack. Opening a bag of chips is easier than peeling and cutting up carrots and spooning out hummus. Haberbusch advises keeping snacks at eye level and prepared, such as washed and cut produce in clear containers in the fridge, boiled and peeled eggs and portioned cheese.
“I don’t discourage French onion dip as often kids will eat veggies if they have this,” she added. “They can typically use the calories anyway.”
Making it easy for kids to help themselves to a snack can ensure they’ll reach for more healthful options. Stow the chips and candy up high, where they’re not as accessible.
“I know for myself, if we have cut-up vegetables like colorful bell peppers, cucumbers, celery or carrots with some hummus on the counter, my kids will pick at that,” said Amanda Reynolds, Thompson Health wellness coordinator. “We also have cut-up fruit, mixed together and ready to add to a small bowl for a snack is an easy go-to.”
If you have the option to prepare something for them, make a smoothie with fresh or frozen fruit, Greek yogurt and peanut butter powder. Smoothies offer fiber, vitamins and protein conveniently in a glass so they can sip while they finish their homework.
If it seems like whatever you pick for them isn’t what they’re in the mood to eat, try the charcuterie approach. Assemble “a small smorgasbord of snack options like nuts, crackers, cheese, hardboiled egg slices, a fruit and a veggie,” Reynolds said. “They will pick at the choices but are still getting easy but healthy options.”
Don’t assume each child will always want what the others have. Providing a few options can help each find something enjoyable.
“Air popped popcorn with olive oil and salt, whether homemade or store bought, is a great way to get in some whole grains and replenish sodium lost in sweat on hot days back to school,” said Elizabeth Eisnor, registered dietitian and clinical dietitian at the Center for Community Health & Prevention at University of Rochester. “Prepare a large container for the week and let your kids add some mix-ins such as nuts or crunchy chickpeas for some protein and fat or dried fruit pieces for a sweet taste and additional fiber. As a bonus, this snack is just as good on-the-go.”
Air poppers or microwave popping bowls are easy for older children to use. Children tend to feel more excited about snacks they prepare. As another example, Eisnor suggested mini pizzas made in a toaster oven or air fryer.
“Using a whole wheat English muffin or mini tortilla as a base, spread with a little tomato sauce or pesto for flavor and top with the protein- and calcium-rich mozzarella cheese, shredded or fresh sliced,” she said. “Toast the mini pizzas until the cheese is melted, letting them cool a bit before eating.”
Mini pizzas provide a balanced tiny meal to tide them over until dinner.
Many kids crave something sweet after school. Eisnor recommends apples for both their sweet, crunchy appeal and vitamin C and fiber. Offer with plain Greek yogurt mixed with nut butter and a sprinkle of cinnamon or pumpkin pie spice for autumnal flair.
If your kids are on-the-go after school, consider bananas.
“Bananas are a great portable, natural source of energy from carbohydrates and are easily digested, making them a great after school before practice snack,” Eisnor said. “While it is still hot out, boost the fun and nutritional value of this snack by peeling the bananas, dipping them in yogurt and rolling them in crushed nuts before sticking them in the freezer for banana pops.”