August 28, 2018 0 Comments

Just like a car needs gasoline to run well, our bodies need proper nutrition to function optimally, especially if it is growing and developing rapidly. If you don’t put the right fuel in a car, eventually it will stop working. So lets talk SNACKS…

You may be a busy mom with active kids that are constantly hungry! Now that the kids are back in school, it also means that the after school activities are back and you're running around like crazy. So, you need a plan for healthy after-school snacks!

Here are some tips for healthy snacks.

Providing healthy snacks to help us fuel is a chance to teach children the proper way to get energy. So instead of reaching for packaged goods or stopping by a drive thru, take the time to prep and try some of these suggestions. Prepping is key (who would have thought?:)) Homemade kid-friendly snacks can be easy, inexpensive, quick, and nutritious!

Keep in mind that snacks should:

  • Provide energy to help muscles perform optimally
  • Supply fluids for hydration and keep the body cool
  • Provides nutrients to support growth and development
  • Good post-activity snacks will also promote recovery and refueling

Snacks to prep for after school, or provide for team post game!

  • Bananas or Oranges*
  • Peanut or almond butter sandwiches with natural fruit jam*
  • Turkey and/or cheese wraps cut into small slices for easy finger food
  • Energy Balls* - here’s a great article with lots of options! 
  • Kid-Friendly Veggie Bites!  
  • Homemade granola/trail mix
  • Fresh fruit or homemade fruit cups*
  • Crockpot/InstantPot applesauce (no added sugar)
  • Veggie sticks - serve with hummus or guacamole
  • Ants on a log (celery with all natural nut butter and a few raisins on top)
  • Banana roll up - nut butter on whole wheat tortilla and wrap around a banana
  • Cucumber, turkey, tomato sandwiches (can also add cheese if not dairy free)
  • Roasted Chickpeas
  • Granola bars. Packed with nuts, whole grains and sometimes dried fruit. These nature’s candy bars are a great option for kids. Try RxBarKids, Kind bars or Cascadian Farms brands

*Note: if weight loss is the goal and you're partaking in these snacks, you want to avoid the ones higher in sugar and leave those for the munchkins running around the soccer field all day :)


Water is healthiest choice for hydration, avoid added sugars and ingredients that are in sports drinks or juice boxes. If your kids really need some flavor, I suggest sticking with low sugar gatorade or adding a simple flavored water enhancer or natural fruit. 


If you put only junk food in growing bodies, eventually they will become unhealthy and overweight. But, rather than focusing on the BAD let's make it fun! 

You can make even more fun and engaging by encouraging your kids to help with the prep! Spend some quality time with them, teach them why it is better than other processed foods, get them excited and maybe they’ll enjoy the snacks even more if they helped get them ready!

Here's a good infographic to help you make healthier 'swaps' as well!