The ABC's of Afterschool Snacks

Food for Thought
Children can't eat a lot of food at one time, but they still need lots of calories and nutrients for energy and growth. Researchers have estimated that kids get about 25% of their total daily calories from snacks, so planning healthy snacks is an important component of a child's daily nutrition.

Small, frequent meals (ie, every 3-4 hours) help children and adults alike to control hunger, to avoid overeating, and to consume all of the nutrients needed each day for health and growth.

Snack Basics
Healthy snacking begins with planning. Consider the following when planning snacks for you and your family:

Healthy snacking begins at the store. If you don't want your kids to eat it, don't bring it home!

Plan ahead and bring snacks when you will be away from home.

Try to include nutrients/food groups that you are missing in your meals.

Healthy foods will be better accepted if you make them "fun". (Kids love food that they can eat AND play with.)

A combination of carbohydrate and protein gives a snack more "staying power".

Space snacks far enough away from meals so that kids' appetites are not ruined.

Remember balance, variety, and moderation.

Information compiled by: Mindy Staten, RD

oooSnack Suggestions
A is for applesauce on pancakes, animal crackers, apricots, almonds, apple slices with peanut butter or yogurt dip. Click for the complete ABC's.

This handout was adapted from the following articles:
Grozdea S. Healthy Snacks from A to Z. Parents, Jan 2000.
Plant J, Berg F. The 20 Best Snacks for Kids. Parents, Mar 2000.
Additonal information was found on the American Dietetic Association website: www.eatright.org (search for snacks, snacking)