fbpx

Fighting the After-school “Hangries” Print

After school snacks for kids that don’t spoil dinner

Andrea Holwegner RD on CTV Morning Live discusses after school snacksFor many kids after school is the hungriest time of the day. Often times kids get home ravenous and ready to eat down the house. Many parents and caregivers struggle to figure out the best options to feed ravenous hangry kids but not have it spoil dinner.

Watch Andrea Holwegner speak about healthy after school

snack ideas

Watch Andrea Holwegner speak about healthy after school snack ideas

Here are 3 strategies on how to address this very common issue along with some easy ideas that kids will love:

3 Strategies for managing after school hunger

After school snacks for kids, CTV Morning Live with Andrea Holwegner

1. Fix breakfast and lunch

  • Before getting into healthy after school snacks often times it is important to make sure that we have not neglected what is happening earlier in the day. Hunger later in the day is directly influenced by the timing and type of food offered early in the day.
  • Maximize breakfast. Be sure to offer a substantial breakfast with carbohydrates from grains and fruits to help provide the brain with energy and a good source of protein since foods such as milk, soy milk, yogurt, cheese, nuts, nut butters, eggs and meat provide more sustained fullness. Traditional breakfast items are great but also consider your kids favourite supper meals such as leftover pizza or quesadillas as other options.
  • Build better lunches. Get kids involved in lunch planning and consider bento box style lunches with cubed cheese, sliced meat, crackers, cut up fresh fruit and veggies, hard cooked eggs, French toast strips with jam, mini bran muffins or dried fruit that are often appealing to kids. If you need some ideas check out this popular article from our archives that many of our clients find helpful: 26 ideas for a healthy back to school lunch.

2. Consider moving supper later (or earlier)

Ditch the rules you have about what time you must eat supper. There are many ways to eat healthy.

Having a large after school snack and late supper versus a small after school snack, earlier dinner and small bedtime snack are both healthy options. Try out a few options and see what works best for your family schedule.

After school snacks for kids

3. Offer a healthy snack with both carbohydrates as well as protein.

Consider offering some of the foods that are often trickier to get them to eat since this is a time they are most hungry. For example, if your child doesn’t love veggies at lunch be sure to offer some of these such as raw veggies with hummus, celery with nut butter, vegetable soup or Greek salad with a few whole grain crackers or other grains.

6 Healthy After School Snacks:

1. Hummus pizza: Take regular pita bread or mini pita pockets and spread with hummus. Top or stuff with grated cheese, spinach, red pepper and cucumber.

After school snacks for kids on a stick

2. Homemade snack mix: Airpopped popcorn, dried cereal, pumpkin seeds, shelled sunflower seeds, nuts, pretzels, chocolate chips, dried fruit (dates, prunes, apricots, raisins, cranberries, cherries, blueberries and more).

3. Fruit and cheese kabobs: Wooden skewers of strawberries, grapes, cantaloupe, honeydew, kiwi and fresh pineapple. Build a caterpillar by using only grapes and making a face (eat fresh or frozen). Serve with “yo-nut” dip (yogurt mixed with nut butter) or Greek vanilla yogurt.

4. Ants on a raft: Whole grain crackers spread with nut/seed butter or cream cheese and dried raisins/cranberries/blueberries/cherries.

5. Fish on a river: Celery sticks filled with cream cheese and topped with fish crackers.

6. Handmade fruit cocktail: Serve with a hard cooked egg or other source of protein.

After school snack ideas for kids, CTV Morning Live

Kids (and adults) love canned fruit cocktail so why not make a fresh fruit version and enhance the variety and the nutrition? Try these or ask your kids to make their own signature recipe:

• Rockin’ Red: strawberries, raspberries, diced red-skinned apples with cranberry juice.

• Tropical: Fresh pineapple slices, banana slices, fresh/frozen mango chunks, with pineapple/mango juice.
• Bodacious Berry: Blackberries, blueberries, strawberries with pomegranate juice.

Where can I find out more information?

For free meal planning ideas and more delicious, healthy snack ideas visit the resources section of our website here: https://www.healthstandnutrition.com/resources/

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This