A 2-hour study hall followed by hours of baseball practice or dance class, all after a long day of school? How is your kid supposed to survive from lunch until dinner?
The key is to pack the right snacks to get them through. They provide vital nutrition and energy for your kids, especially when there’s a long, busy gap between meals.
But the quality of the fuel matters. “You want to make sure those are nutritious snacks,” says registered dietitian Liz Weiss.
You may feel like you have little control over what your kids eat, especially when they’re out of sight. But dietitians say you can help your kids avoid sugary, fatty junk food by packing healthy, delicious snacks that will keep their growing bodies and brains going.
Sports vs. Non-Sports Activities
Whether your child is going to the library or sports practice, a healthy after-school snack can help get him through the afternoon, dietitians say. The difference is that the child who’s exercising for hours is going to need more calories than the one who is not.
Jim White, a registered dietitian who works with kids and athletes, says he recommends students who are in sports to have a snack around 10 a.m. and another one around 3 or 3:30 p.m.
“It’s important to have a more substantial snack an hour before substantial exercise,” he says.
This could be a peanut butter or turkey sandwich with a piece of fruit, which are good sources of protein and carbohydrates. If it’s 30 minutes before exercise, White recommends a smaller snack such as yogurt, or fruit like a banana to make it easier on the stomach.
