Ask a Dietitian: After-School Snack Ideas for Kids

Snack Time Tips for Busy Parents

Children need nutritious food to support their growth, development and daily activities. Figuring out what to feed them and when can be challenging, especially at snack time.

Megan Hall, RD, LMNT, LD, LN, a pediatric dietitian at Children’s Nebraska, answers common questions about preparing easy, healthy and filling snacks for your child.

Is Snacking Good for My Child?

Most children, and even adults, eat a snack or two throughout the day. Toddlers usually need two or three snacks per day between meals. If your child is school-aged, they likely need a snack after school, in between lunch and dinner.

“Children are usually hungry when they get home from school, so an afternoon snack offers a way to restore energy and keep them full until dinner,” says Megan. “It’s a great time to take advantage of their hunger by serving nutritious, balanced foods.”

In General, What Foods Are Best to Serve for Snack?

When you think of “snacks,” you might picture sandwich crackers, chips, cookies and granola bars. These foods can be convenient, but they may not always provide the nutrients your child needs to stay full and energized. Along with added sugar or salt, overly processed snacks may lack fiber, which means your child can get hungry again soon after eating.

All foods can fit into a healthy eating pattern. Snacks are a great opportunity to provide nutrients that help kids grow, learn, play and stay energized, so aim to offer nutritious options most often. At the same time, foods like cookies, chips and other treats can have a place, too. Offering a variety of foods without labeling them as “good” or “bad” can help children develop a balanced, positive relationship with food.

According to Megan Hall, you should serve snacks with essential nutrients, such as:

• Protein, which helps your child feel full and repairs muscles. Examples include nuts, yogurt, eggs and cheese.

• Healthy fats, which give your child lasting energy and keep their brain healthy. Examples include avocados, nut butters and seeds.

• Fiber, which helps your child digest food and feel full longer. Examples include fruits, vegetables, whole grains and beans.

• Carbohydrates, which provide quick energy. Examples include whole grain crackers, breads, pasta and fruit.

“One food probably doesn’t have everything your child needs, so try to serve snacks from at least two food groups,” advises Megan. “Choose between fruits, vegetables, whole grains, proteins and dairy.”

What Should I Look For When Buying Snacks?

As you shop for snacks, focus on whole foods when you can. Fruits and vegetables are almost always a safe nutritional bet.

“Allow your child to fill up on as many fruits and vegetables as they want between meals,” says Megan Hall. “However, it may not be realistic to have produce always available. Busy parents value convenience, and so do children.”

When buying pre-made snacks or ingredients, check the nutrition labels before you buy them. Try to find foods with:

• Fewer ingredients and additives

• Fiber

• Less salt

• Little to no added sugar

How Do I Get My Child to Eat Healthy Snacks?

One way to help children become comfortable with nutritious foods is to offer them regularly and give them opportunities to try them.

“As a parent, you have some control over what you buy for your child to eat,” says Megan. “You’re also their main example, so if you don’t eat healthy snacks, they may not either.”

Here are a few tips you can try to help promote healthy snacking:

• Give your children a choice — do they want carrots with hummus or ranch dip? Grapes with cheese or yogurt?

• Serve snacks in different colors or shapes to make them more interesting.

• Have your child help make the snack.

• Prepare snacks in advance, so they’re easy to grab.

• Pack snacks when traveling so you have nutritious options available when your child gets hungry.

What Are Some Easy Snack Ideas?

Some ideas for easy, balanced snacks include:

• Apples or bananas and peanut butter

• Boiled eggs with whole wheat toast

• Celery with peanut butter and raisins

• Cheese, whole wheat crackers and grapes

• Cottage cheese and tomatoes

• Cucumbers or carrots with hummus or guacamole

• Fruit smoothie with nut butter

• Rice cake faces with peppers and cream cheese

• Yogurt and berries

Nutrition Support for Healthy Growth

All children have different eating habits. If you’re worried about your child not getting the nutrients they need, start by talking to your child’s pediatrician. They can answer questions, provide resources and even refer you to Dietitian Services at Children’s Nebraska.