It makes sense that we focus on our children’s meals. We encourage fueling breakfasts, satisfying lunches, and balanced dinners. But it’s easy to overlook another important time of a school-age child’s day—the hours between school and dinner. This time after school can be very impactful on their overall diet. Let’s check in and take a moment to consider how your child is approaching this important time of day.
Why After School?
Students (children and teens) often come home from school with unique “energy.” Maybe they’re stressed, tired, over-stimulated, or very hungry. Or possibly they’re rushed as they try to make the most of their time before evening activities. These emotions may impact the food they choose, the amount they consume, and their overall “snacking” approach. Does your child come home with stress that leads to emotional eating? If so, try to help them manage their emotions and break the cycle before heading into the kitchen.
The Best Approach
After school, it’s tempting for students to over-snack, leading to a “snack” that calorically matches a meal. For some students, this may mean excess calories and more nutrition than they need. Ideally, after-school snacks should match your students’ overall needs and fit with the rest of their day’s intake. If your child asks for a small snack, encourage a balanced combination of nutrients they need or may be missing. (Fruits, vegetables, and milk are often helpful this time of day). However, it’s quite common for children to come home from school very hungry. In this case, an early meal makes sense, followed by an evening snack. And sometimes evening activities mean your child will be busy during traditional dinner time hours. Consider an early meal (with an evening snack in place of a late dinner) on these days too.
What Should After-School Snacks Look Like?
I love snacks! They’re an important part of a well-fueled day. However, snacks should be planned, deliberate, intentional, and designed to round out a balanced day. And most importantly, they should always include protein and/or fat to be sustaining and fueling.
Here are some combinations to consider:
- Guiding Stars earning yogurt + fresh fruit
- Nut butter + banana
- Part-skim ricotta cheese + rice cakes
- Hummus + fresh vegetables
- Glass of low-fat milk + Guiding Stars earning granola bar
- Unsalted nuts + dried fruit
- Part-skim cheese + whole grain crackers
- Guacamole + unsalted corn chips
Some more ideas that earn Guiding Stars:
- Chobani Complete Low-fat Flavored Yogurt Drink (ideal for teens who need to be satisfied or fueled for a long afternoon)
- Cedar’s Foods Roasted Red Pepper Hommus with Chips Snack Pack (easy when you’re on the run)
- KIND Savory Roasted Nuts & Jalapeno Gluten-Free Bar (perfect blend of heart-healthy fat & protein)
- Taylor Farms Veggie & Guacamole Snack Pack (adds veggies to a satisfying snack)
Easy Approaches to an Early Dinner
If providing your child an early dinner seems difficult, try one of these strategies:
- Turn leftovers into nextovers
- Use your slow cooker to prepare a meal during the day that’s ready when you want it
- Utilize a deconstructed meal approach to create easy and balanced meals
- Keep easy proteins on hand—frozen meatballs, prepared chicken, veggie burgers, ready-to-eat tofu, pre-cooked shrimp, part-skim cheese, edamame, and more