1. After School
School may be over, but homework awaits. Snacks that are low in sugar and full of protein and whole grains will give your kids the energy and focus they need to memorize spelling lists and make sense of those dreaded word problems.
- Whole grain cereal and dried fruit
- PB&J on whole grain bread
- Ham (or turkey or salami) and cheese roll-ups
- Yogurt and fruit cup
- Hard boiled egg and whole grain toast
2. Pre-Sports Practice
Fuel up your kid with healthy carbs and hydrating fruits.
- Whole grain pretzels
- Whole grain granola bars or graham crackers
- Applesauce (unsweetened)
- Juicy fruits such as oranges, clementines, apples, pears, and pit fruits
- Frozen 100 percent fruit pops
3. At Bedtime
It’s no surprise that kids who have lunch at 11 a.m. and dinner at 6 p.m. need a little something in their tummies before bed. Opt for foods that will calm them down rather than rile them up, such as dairy and complex carbohydrates.
- Whole grain cereal with low-fat milk (and no added sugar!)
- Hummus and whole grain pita
- ½ grilled cheese on whole grain bread
- Cottage cheese and dried fruit
Source: Real Simple