How to Prepare Healthy After-School Snacks

Video Transcript

"Hi. You're interested in some tips and strategies for healthy after school snacks for your children. My name is Beverly Bitterman, ARNP health and wellness consultant. And, I've got some good ideas for you. The first thing you want to think about when you're making snacks in the afternoon, is that it's a supplement to your child's regular three meals a day. And, you want to consider how your child is growing. Are they in a growth spurt or are they maintaining? Are they younger or are they older? If they're a younger child who is not growing, probably you're looking for a snack of around a hundred and fifty to two hundred calories. An older child or one who's growing may need more than that. So, here's some strategies and things for you. I've made this up. It's a rice cake and it's got some peanut butter on it. And, it's got some banana slices and some raisins. Your child might have fun making one of these. It's sort of a take off on a pizza. And, it's got carbohydrate in it. It's got protein from the peanut butter, a little fat from the peanut butter. I like to use fortified peanut butters with vitamins in them. And, then its got some fruit with the bananas and the raisins. We know that we're supposed to get in five fruits and vegetables a day and it's tough to do that. So, if you can get at least one in with that afternoon snack then you're doing a great job. Other fruits is a good choice as well. Certainly grapes, apples. Apples are also great with peanut butter. They're great with cheese. You really want to use at least two food groups in your afternoon snack. So, something like a apple or a banana coupled with something thats got some protein in it is good. If your child is a snacker, they like snack foods. Try to avoid things that are fried like potato chips. And, go instead to something that's a baked snack like Goldfish or Triscuits. Avoid trans fatty acids in the snack and watch the serving size. Look at the package to see what the serving should be and have them put it in a bowl. Have them have perhaps a glass of water to get their fluids up and help give them time to for their brain to register that they've eaten those calories. Have fun with it. Have some, involve your child in deciding what they would like for a snack and enjoy preparing some healthy afternoon snacks for your child. My name is Beverly Bitterman, health and wellness consultant."