As you gear up for the start of school, make sure healthy snacking is on your to-do list. Kids need to snack, especially after school. Their growing, active bodies and brains need fuel more frequently throughout the day than adults. In fact, 20 to 30 percent of kids’ daily energy needs should come from snacks. 

After-school snack offerings should supply good-for-you carbohydrates from whole grains, fruit and vegetables. These foods also provide needed fiber for healthy intestinal tracts. 

Snacks should also supply protein such as dairy (milk, yogurt, cheese), soy (soy cheese or milk), peanut butter or leans meats (roasted chicken or turkey). Kids not only need this for growth, but protein also helps their tummies feel full and holds them through to dinnertime. Here are some quick-fix snack suggestions:

•  Mix ½ cup Greek yogurt (higher in protein than regular) and a teaspoon of honey for a sweet dip with apple slices.
• On a whole grain English muffin half, spread a tablespoon of pasta sauce and melt a slice of mozzarella cheese to make a fast pizza, or see Nugget’s recipe for Toaster Oven Pizza (above).
• Make an irresistible snack mix by combining 2 cups microwave popcorn and ¼ cup peanuts tossed with a tablespoon of grated Parmesan cheese.
• Whip up a fast shake with 1 cup low-fat chocolate milk, ½ banana and two ice cubes in a blender.
• Spread a ½ whole wheat tortilla with 1 teaspoon low-fat sandwich spread and roll up with a slice of roasted turkey and one grated carrot inside for a crunchy hand-held wrap.