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Healthy Ways to Satisfy
Snack Attacks

“I’m hungry!” It’s the first thing out of many kids’ mouths as they burst through the door after school. Most kids need refueling before they get busy with after-school activities or homework.

What’s a perfect after-school snack? Anything that tastes good, provides nutrition, and has enough staying power to hold them until dinner without spoiling their appetite for a real meal later. To do all that, a snack needs to combine a healthy carbohydrate such as whole grains, fruits or vegetables with some protein such as beans, lowfat cheese, peanut butter, or lean deli meats.  Snack time is a great opportunity to give kids extra fiber, protein, vitamins and minerals, and other nutrients they may be missing in other meals.  Let kids help prepare snacks, they’ll be more likely to eat something they had a hand in making, plus you can sneak in a little nutrition education at the same time.

Great grab-and-go snacks include: packaged cottage cheese with fruit, yogurt, whole-grain crackers, slices of lean deli meats and lowfat cheeses, and washed and cut fruit and veggies.

Any snack that requires an actual recipe isn’t fast enough fare for kids on the go. For snacks that can be whipped up in mere minutes, try the following:

Snack kebobs: Cut fruits and veggies into small chunks and spear them with pretzel sticks. Dip apples, bananas or pears in orange juice once they’re cut to keep them from turning brown. Serve with lowfat yogurt for dipping.

Veggies and dip: Serve cut-up veggies with salsa, a reduced-fat dressing, or a dip made from lowfat yogurt mixed with seasonings.

Peanut butter pick-me-ups: Fill celery sticks with peanut butter and top with raisins.

Crackers and cheese or peanut butter: Serve whole-grain crackers with reduced-fat cheese or peanut butter. Look for crackers and peanut butter made without saturated or trans fat.

Banana or apple “sandwiches”: Spread chunky peanut butter on slices of banana or apple; top with another slice.

Fruit and yogurt smoothies: Whip reduced-fat yogurt and fresh or frozen fruit in the blender; add a little peanut butter if desired.

Homemade trail mix: Mix equal parts of unsalted nuts and dried fruit such as raisins, cranberries, cherries, or apricots and a whole-grain cereal.

Tortilla tempter: Spread a whole-wheat tortilla with reduced-fat flavored cream cheese and sprinkle with raisins or other dried fruit.

Updated chips and dip: Serve baked tortilla chips with tomato or peach salsa.

Cheesy delight: Sprinkle a whole-wheat tortilla with grated, reduced-fat Cheddar or Jack cheese. Roll up and heat for a few seconds in the microwave until the cheese melts. Serve with salsa (be sure to let the cheese cool a few minutes before eating).

Bean cuisine: Fill half of a whole-wheat pita with hummus and chopped veggies. Or, purée black beans or pinto beans and spread on a whole-wheat tortilla. Top with salsa and chopped lettuce and roll up.

 Pecan-Crusted Fish Sticks

When you eat healthy snacks, your appetite isn’t spoiled for a healthy dinner.

Prep time: 10 minutes

Cook time: 20 minutes

1 lb. haddock (thawed, if frozen)

1/2 cup Italian seasoned fine dry breadcrumbs

1/3 cup very finely chopped pecans

1/8 tsp. pepper

3 egg whites

1. Preheat oven to 450°F.

2. Rinse fish and pat dry with paper towels. Cut fish crosswise in 1-inch thick slices.

3. In shallow bowl, combine breadcrumbs, pecans and pepper. Roll fish pieces in egg whites and then in breadcrumb mixture. Place fish on lightly greased 15x10x1-inch baking pan.

4. Bake 6 minutes or until lightly browned and fish flakes with a fork.

Serves 4

Per serving: 229 calories, 11g carbohydrate, 27g protein, 1g fiber, 8g fat, 1g saturated fat, 64mg cholesterol, 353mg sodium