Feeling uninspired when it comes to feeding kids after a long day at school? It happens every day, yet we can still feel caught off guard!
It’s easy to get into the habit of having processed and packaged foods and I get it, they’re a quick option for keeping up with hungry kids. However, the afternoon snack is a great opportunity to provide your kids with nourishing, nutrient dense foods and it can be just as quick and easy!
When kids are hungry, they are more open to trying healthy food, especially if it’s the only option. Exposing kids to a variety of foods each day is important to help them learn to accept and enjoy healthy food.
Here are 6 nutritious after school snack ideas for hungry kids:
1. Wholemeal raisin toast with ricotta and honey
This is a tasty and filling option that can be put together in 5 minutes. You can find the recipe here. Raisin bread and honey are great for energy, choose wholemeal for extra fibre and longer lasting energy. Ricotta cheese is a good source of protein and calcium for healthy growth and development.
2. Fruit and vegetable tasting plate
This snack may take a little more effort, but it’s a great way to spend time with your kids and chat about the day over a platter! It also provides the opportunity to expose them to different colours and textures of fruit and vegetables, plus you can use up all the bits and pieces in the fridge! Winning. See this recipe for ideas of what to include.
3. Mini Quiches
Cook up and freeze a batch of these bad boys, then reheat in the microwave for a quick and nutritious snack. They are packed with protein from the eggs and cheese plus there is the bonus of sneaking in some healthy veggies. Check out our recipes for chicken mini quiches and ham with mushroom quiche.
4. Yoghurt and muesli parfait
This is a great option for a sweet – but still nutritious and filling – snack! Layer plain or Greek yoghurt with your favourite muesli, granola or even just oats and nuts, top with fruit and drizzle honey. Amazingly good!
5. Get creative with tuna
Tuna is a nutritious and cheap pantry staple, but if we’re honest it can be a little boring. Try these ideas to mix things up!
- Mix a small tin of plain tuna with a small can of drained corn kernels and a dollop of mayo.
- Mix a small tin of plain tuna with a teaspoon of mustard and 2 teaspoons of mayo, spread onto crackers with sliced cucumber.
- Make tuna and mashed avocado sandwiches.
6. Packaged options
As much as we plan or prepare, some days things just don’t go to plan. It’s always great to have back up options and pantry/fridge staples on hand. These are some wholefood based packaged foods that are nutritious options:
- Lightly salted, air-popped corn
- Roasted chickpeas
- Nuts and dried fruit
- Yoghurt tubs or pouches
- Muesli bars – aim for oat or nut based
In the end, feeding your kids is highly individual. A child’s food intake is dependent on their energy expenditure. It’s just as important that we don’t overfeed our children as underfeed them. Keep high sugar, highly processed foods and sugary drinks to very rare occasions and encourage healthy habits in your home by setting a good example yourself.
If you’re struggling with figuring out what healthy eating looks like, we can help. The team of dietitians at The Healthy Eating Clinic understands everyday life, and the pressures that we face each day with putting healthy food on the table. We can help you with both you and your child’s everyday nutrition.