10 Healthy After-School Snacks

Written by Keeley Drotz, RD, CD
Published in September 2008

(HealthCastle.com) Are your children starving and asking for snacks after school? It may be quick and easy to pull out a bag of chips or cookies for them to munch on, but it isn't good for your children's health. Believe it or not, there are healthy after-school snacks, requiring little time and effort, that your children will actually enjoy.

10 Quick, Easy, and Healthy After-School Snacks

1. Brown Rice cakes (unsalted or lightly salted)
   • Spread with natural peanut (or other nut) butter.
   • Top with reduced-fat natural cheese and/or lean meat.
   
   
2. Fruit and Vegetables
   • Make them easy to grab: If appropriate, cut, chop, or slice fresh fruit and vegetables in advance and store in the refrigerator in easily accessible containers; store grapes in a large, open bowl in the fridge; store fresh fruit in a bowl on the counter.
   • Make vegetables more appealing by serving them with low-fat dip or salad dressing, or hummus. Or serve celery and carrot sticks (or baby carrots) with peanut butter and raisins.
   • Although fresh fruit is best, unsweetened applesauce or fruit canned in juice or extra-light syrup can be good options, especially when pressed for time.
   
   
3. Baked Tortilla Chips and Salsa
   • Consider serving low-fat refried or whole beans in addition to salsa.
   • If you have time, make nachos by adding extras like melted reduced-fat cheese, diced tomatoes, green peppers, onion, low-fat sour cream, and guacamole.
   
   
4. Whole Grain, Low-fat Crackers
   • Serve with reduced-fat natural cheese and/or lean meat. If using packaged meat, choose "natural" or "nitrite-free" varieties with minimal processing and preservatives, and those with less than 20% of the daily value for sodium.
   • Spread with natural peanut butter or reduced-fat cream cheese (plain or flavored).
   
   
5. Hummus
   • Use as a dip or spread on pieces of whole wheat (or other whole grain) tortillas or pita pockets.
   
   
6. Whole Wheat (or Other Whole Grain) Miniature Bagels
   • Top with reduced-fat natural cheese and/or lean meat.
   • Spread with jam, natural peanut (or other nut) butter, or plain or flavored reduced-fat cream cheese.
   • To add texture, toast the bagel.
   • If you have time, make miniature pizzas: Toast bagels first to prevent sogginess, then add spaghetti or pizza sauce, reduced-fat cheese, and toppings and bake briefly.
   
   
7. Air-popped Popcorn or Low-fat Microwave Popcorn
   • Air-popped popcorn is the best and most tasty choice. Serve it plain or sprinkled with garlic powder, parmesan cheese, or other salt-free seasoning.
   
   
8. Unsweetened Whole Grain Cereal and Low-fat Milk
   • Top with fresh fruit like blueberries, sliced bananas, or strawberries.
   • Add dried fruit like raisins or cranberries.
   
   
9. Reduced-fat or light String Cheese
   • This is a good source of protein and calcium, and a great accompaniment to any snack. Try serving with fruit, vegetables, popcorn, or whole grain crackers.
   
   
10. Fruit and Yogurt Smoothie
    • You have many options, so be creative and get your kids involved! Use low-fat vanilla or fruit-flavored yogurt or frozen yogurt as the base. Blend in fresh or unsweetened frozen fruit. Throw in ice cubes, if needed, to reach the desired consistency.
    • You can add a splash of low-fat milk or 100% fruit juice, depending upon the desired flavor and consistency.