Like many parents I wait eagerly at the school gates at 3.30pm to hear about the days adventures to normally be met by “I’m hungry what have you got for snack!” Melanie Hadida nutritional consultant shares with us in her guest blog ideas for energy boosting after school snacks.
The new school year means that your kid’s days will become more action-packed! They’ll be spending the next few weeks adjusting to new schedules, making new friends, and learning new things! This probably means that you’ll be encountering some tired kiddies at the end of the day.
The last thing you want is for them to pass out as soon as they get home! You’ll need them to keep up their energy through homework, after school activities, dinner, downtime and get to bed at a decent hour!
Offering your kids a nutrient-packed snack after school helps their metabolism and increases their energy. Here’s a list of some energy-boosting snacks to give your kids after school to keep them energised and feeling great until teatime!
1. Fresh Fruit – Especially Apples and Bananas
A simple assortment of colourful fruits is always a perfect after-school snack. Apples and bananas are especially good choices as they’re loaded with vitamin C, antioxidants and fibre that will keep your kids feeling fuller longer. Berries are always a great option and are considered among the best lower sugar fruits. Frozen berries also make great snacks when local produce is out of season.
2. Popcorn
Popcorn makes a great snack because of its fibre content. Because it’s a whole grain its healthier than other snacks like crisps (obviously). Microwave popcorn is an easy and tidy snack to prepare and you can always spice it up with some paprika and sea salt!
3. Almonds and Walnuts
Nuts—almonds and walnuts in particular—are packed with good fats which help you stay feeling full to carry you over until the next meal. They’re full of fibre and nutrients like selenium, vitamin E and Omega 3 healthy fats. Your kids will also love to know that walnuts are great “brain food” and a good way to remember this little fact is that they look a bit like brains! Just be sure to remember, nuts are easy to overeat so only offer small portions at a time—no more than the size of your child’s fist!
4. Bell Peppers and Hummus
Most veggies are a good source of healthy carbs and fibre and are loaded with nutrients and vitamins. Brightly coloured bell peppers are a great after-school snack especially when paired up with some hummus. Hummus is full of protein and healthy fats. Shop-bought hummus is always yummy but why not try out making some of your own at home on a Sunday afternoon for the whole family to enjoy all week long!
Here’s a really quick and basic hummus recipe:
In a small blender, blitz up:
5. Dried Fruit e.g. mango slices / dried apricots
Dried apricots and mango are great sources of the immune-boosting antioxidant, beta-carotene and are also very filling. Just a small handful will be enough for a sustaining snack as dried fruit, although a great alternative to sweets, contains much higher sugar content than regular fruit and is also high in fibre.
When children take an interest in cooking and nutrition they begin to create lifelong healthy eating habits while exploring their own creativity! I am offering a range of Kids’ Cooking Workshops to inspire and educate the next generation of healthy eaters. These workshops are perfect as after-school, weekend or summertime activities, for groups of children, or as an accessible and healthy and fun birthday party activity!
If you’re interested in learning more about my Nutritional Consulting services or would like to arrange a family or group cooking workshop please visit my website or get in touch!
