After a long school day, a snack can help fuel kids with the energy they need to power through extracurricular activities and homework. However, most of the snacks American children consume are high in added sugar but low on nutrients.

Kids need to snack to get their daily recommended nutrients. According to the Academy of Nutrition and Dietetics, younger kids need to eat at least two snacks a day. Older kids should get one snack, maybe more, if they’re physically active. 

But snacks don't have to be chips and candy – there are snacks you can pack your kid that are both fun and filling.

What makes a healthy snack?

It takes a few components to make a satiating snack. Kids may be tempted to reach for a bag of Cheetos, but simple carbohydrates digest quickly and only send quick bursts of glucose into the bloodstream. They’ll get a burst of energy but you may get hungrier sooner. Pairing a carb with a protein or fat will keep them fuller for longer. 

Another good rule of thumb is to include at least two of the major food groups, says Rose Britt, a registered dietitian with Top Nutrition Coaching. 

“We’re getting some different nutrients within those food groups at snack time,” Britt says. “Also, it’s a great opportunity to get in that serving of fruits and vegetables for our fiber and our vitamins.”

But for kids especially, it’s important to keep snack time enjoyable. Parents of picky eaters may have to choose their battles, Britt says. 

“Having a snack shouldn’t be a chore, ideally we want to make it healthy and fun too,” Britt says.

It also can be helpful to switch up your snack now and then. Eating the same food every day can eventually lead to “sensory-specific satiety,” registered dietitian Abbey Sharp previously told USA TODAY. This sensation leaves you feeling dissatisfied with your snack because you’ve eaten it so frequently. Trying a new snack on a daily or weekly basis can keep snack time enjoyable for both kids and adults. 

What are the healthiest after-school snacks for kids?

Just like breakfast is important to start the school day off on a good note, an after-school snack can provide energy for afternoon activities and homework. 

Processed, ready-made snacks like a bag of chips or cookies may taste good, but Britt recommends thinking about your after-school snack as a “mini meal” to get a healthier and more satisfying treat.

The healthiest choice depends on what your kid does after the bell rings – are they gearing up for a sports practice? Studying for a math test? Here are the best options for every scenario.

Healthiest after-school snacks for kids in sports

If your child is snacking before sports, you’ll want to pack something that will give them a quick pre-workout boost. Simple carbs may not keep you full for long, but they’re perfect in this setting.

“We don’t actually want those multiple food groups or fiber right before the workout just because that can be harder on their stomach to digest,” Britt says.

This could be a bagel, crackers or a fruit, like a banana.

But after the physical activity, your kid will be hungry for a high-carb, high-protein snack. These snacks help with muscle recovery and provide a source of energy to replenish what they just used up.

Britt recommends chocolate milk – it's tasty and you’ve got carbs and protein in the milk and sugar in the chocolate.

These other options make a great post-practice snack as well:

  • Smoothie (check out these nutritious recipes)
  • Apples and peanut butter
  • Trail mix 
  • Cheese and crackers

Healthiest after-school snacks for picky eaters

If your child is picky or you’re worried about what they’re eating at lunchtime, stick to a snack that contains at least two food groups. This will ensure your kid is getting a nutritionally diverse mini-meal.

Here are a few examples:

  • Tortilla chips with guacamole
  • Tortilla chips with hummus
  • Pretzels with hummus
  • Yogurt and fruit
  • Cheese sticks and beef jerky
  • Apples and peanut butter
  • Celery and peanut butter
  • Cheese and crackers 

You can also get creative and involve your kid in the planning and preparation process. Try a snack charcuterie board – grab a plate or cutting board and place cut-up cheese, fruit, salami, pepperoni, crackers or other small bites in a fun design.

Another childhood favorite that Britt recommends is a pizza melt. You can make this with a tortilla, English muffin, bagel or even a piece of toast. Just add sauce, cheese and toppings and pop it in the oven or air fryer until the cheese melts.

There are also ways parents can elevate a snack for kids who need a little extra nutrition or calories. Britt recommends looking into vegetable chips like black bean tortilla chips, pea chips or chickpea chips. If yogurt is their favorite, look for a high-protein option like Greek or full-fat, whole-milk yogurt. 

Healthiest after-school snacks for mood and focus

Food can also fuel your child’s mental health and help with focus in after-school clubs and studying.

Regular consumption of B vitamins, vitamin D and magnesium help improve mental wellbeing, studies show. The best foods for mental health are fish, fruits, leafy greens, nuts and whole grains, according to the American Psychiatric Association and the American Society for Nutrition.

Try incorporating dark leafy greens like spinach and kale into muffins or smoothies to get your vitamins and minerals without a noticeable taste.

Dark chocolate also makes a good snack addition. It’s a sweet treat but is also packed with antioxidants and can potentially improve mood, a 2022 study in the Journal of Nutritional Biochemistry found.

You could also opt for a trail mix, which combines three of the recommended mood-boosting foods: dried fruit, nuts and chocolate.

If your child enjoys fish, try tuna salad on crackers. Tuna is one of the best sources of omega-3 fats, which have heart health benefits and also have a connection to improving mood. Over 95% of children consume less than the daily recommended amount of omega-3s, a study based on the National Health and Nutrition Examination Survey found. 

Chia seeds are also rich in omega-3 fatty acids and are in pre-made products like fruit squeezes or can be added to energy bites and homemade granola bars.

Discover more health tips for your daily diet: 

  • Healthiest fruit: This one has cognitive and cardiovascular benefits
  • Healthiest nut: Add these two daily for cognitive benefits and more
  • Healthiest cereal: Inside the nutritional info on the back of the box
  • Healthiest lunch:Use this guide for a foolproof healthy meal
  • Healthiest options for picky eaters:Check out these nutritious foods

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