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Healthy after-school snacks your kids will eat

Posted on by Jacqui Zimmerman, RD


After school is a great time to capitalize on your child’s hunger and squeeze in a healthy snack. Try using the “don’t ask” strategy: Instead of asking your child what he or she wants, simply have a healthy snack laid out. Kids who are really hungry are more likely to eat whatever you offer them.

The ideal snack

Ideally, snacks should fill nutritional gaps and provide servings of at least two of the five main food groups. Most kids don’t eat enough fruits and vegetables, so snack time is a great time to help them meet their quota.

Easy options include whole fruits like apples, oranges, pears, and grapes. Cut vegetables served with light ranch dressing or hummus is another easy option. Keep a couple of bags of baby carrots on hand, or cut vegetables yourself, and store them in produce bags or containers for quick access.

Being creative with how you serve fruits and vegetables is another way to get kids to eat more of them. Here are some healthy ideas:

  • Mix ½ cup canned pumpkin with ½ cup vanilla nonfat yogurt and ½ teaspoon cinnamon for a wonderful fall dip. Serve with apple slices.
  • Spread natural peanut butter (or other nut butter) on a whole grain tortilla and sprinkle with shredded carrots and raisins or dried cranberries. Roll up tightly and slice crosswise into rounds. Or try our good ‘n healthy Peanut Butter & Banana Roll Ups.
  • Top whole grain Triscuit crackers with pizza or spaghetti sauce, shredded part-skim mozzarella cheese, and leftover steamed broccoli or other vegetables. Microwave until the cheese is melted for a great mini-pizza snack.

Combining foods your children like individually is a great way to help them develop new tastes. Try out these healthy snacks and encourage them to come up with ideas as well. What are some of your healthy snack ideas?

 | Wellness Center

Jacqui Zimmerman, RD, LDN, is a registered dietitian at Lancaster General Health’s Wellness Center. She has been instrumental in the development of a series of three healthy cookbooks, a variety of cooking demonstrations, healthy shopping tours, and numerous presentations for a range of audiences. Zimmerman’s experience includes working with people of all ages, from kids and teens to the elderly.

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