As fall settles in and the school year is in full swing, many parents are looking for ways to keep their kids fueled and focused through busy school days. Between homework, after-school activities, and a constant need for energy, packing a healthy snack is more important than ever.
Creating a snack is easy when using a visual guide like MyPlate. This tool highlights the five food groups: fruits, vegetables, grains, proteins, and dairy. When preparing a snack, try to include two or three of these groups. Combining a whole grain or fruit with a source of protein helps you to feel fuller for longer.
Start with whole foods. Fresh fruits like apples, grapes, or banana slices are great choices because they are easy to pack, naturally sweet, and full of vitamins. Pair them with a protein, such as a handful of nuts, cheese cubes, or yogurt, to keep hunger away until the next meal.
Healthy doesn’t have to mean boring. Try mixing air-popped popcorn with dried fruit and seeds for a homemade trail mix. Whole-grain crackers with hummus or veggie sticks like carrots, cucumber, or bell peppers make colorful, crunchy snacks kids love. Chee
se and crackers make a delicious snack too!
Check labels on packaged snacks. Aim for items with fewer than 10 grams of added sugar per serving and minimal sodium. Even seemingly “healthy” granola bars can be packed with hidden sugars.
Skip sugary sodas and juices. Instead, pack a reusable water bottle or flavored water infused with lemon or berries to keep kids hydrated throughout the day.
Letting kids help choose or prepare their snacks can make them more excited to eat healthy. Try a weekly snack prep session where they pick fruits and vegetables or assemble mini snack boxes for the week. With the right ingredients, you can help kids stay alert, happy, and ready to learn all day long.
Easy Fruit Salad
Ingredients
1 (20-ounce) can pineapple chunks in juice, drained
1 (15-ounce) can fruit cocktail in juice, drained
2 small bananas, sliced
1 (8-ounce) non-fat, low sugar yogurt
Directions- Drain pineapple chunks and fruit cocktail
- Wash, peel and slice bananas
- Mix fruits and yogurt together
- Cover and chill until ready to serve
