Healthy Ways to Satisfy Snack Attacks

“I’m hungry!” It’s the first thing out many kids’ mouths as they burst through the door after school. Most kids need a refueling stop 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, low-fat 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 preparesnacks. 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.

Snacks on-the-go
Before rushing out the door to bring your kids to all of their activities, grab quick healthy snack to hold them over till dinner. These are some easy to satisfy their tummies.

• Packaged low fat cottage cheese with fruit
  
• Low sugar, fruit flavored yogurt
  
• Whole-grain crackers
  
• Slices of lean deli meats and low-fat cheeses
  
• Washed and cut fruit and veggies.
  
• Low fat popcorn

Quick and Simple Ideas:
Any snack that requires an actual recipe isn’t fast enough 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 low-fat yogurt for dipping.
  
• Veggies and dip: Serve cut-up veggies with salsa, a reduced-fat dressing, or a dip made from low-fat 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. Sneak in a veggie or two such as carrots or broccoli if you’d like.
  
• Homemade trail mix: Mix equal parts of unsalted nuts and dried fruit such as raisins, cranberries, cherries, or apricots.
  
• 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, puree black beans or pinto beans and spread on a whole-wheat tortilla. Top with salsa and chopped lettuce and roll up.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com.