Today, children spend more time between school and extracurricular activities than they do at home. After a busy day at school, many kids have evening events like hockey, dance, piano, girl guides, or swimming. So, as important as it is for them to eat well at school, such as at their Breakfast Club, we need to also ensure they are also eating healthy after school. If you find it challenging and are constantly wondering what to give your child as they head off to their after school activities, you should try some of these suggestions.
Number one rule, “avoid quick snacks such as those you can get at a vending machine, canteens or corner stores”. When on the run, try these healthy snack ideas:
- Fresh fruit such as bananas, apples, clementines and sliced melons with a piece of hard cheese or yogurt cup
- Cheese (hard cheese, cheese string, babybell, etc) and crackers
- English muffin with hard cheese or peanut butter
- Yogurt or yogurt tubes with dry cereal
- Fruit smoothie made with frozen berries, milk and yogurt
- Homemade trail mix that includes oats, granola, almonds, dry cereal and dried berries
**Avoid buying high calorie and high sugar drinks such as juice, pop and sports drinks. Don’t forget to bring along a water bottle filled with cold water. Water is the best choice to help hydrate your child after sports!
Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador