AHS Weekly Wellness News: Healthy After School Snacking


Whether your kids spend their after school time at home or on the way to an extra-curricular activity, they may be hungry for a snack. Planned healthy snacks will help children get the extra energy they need to grow and be active.

  • Try to offer snacks at least 2 hours before a meal to prevent your child from being too full at meal time.
  • Aim to choose foods from 2 of the 4 food groups from Canada’s Food Guide at snack time.
  • Wash and slice vegetables and fruits; store them in a container in the fridge so they are easy to grab on the go.
  • Keep a small supply of non-perishable snacks such as un-salted nuts, pretzels, or whole grain crackers in a sports bag so your child can have a quick snack before activities or sporting events.

Plan ahead by stocking your fridge and cupboard with items that can be used to make these quick and healthy snacks:

  • Low-fat cheese to eat with whole grain crackers, mini whole grain pitas, or apple slices.
  • Peanut butter spread on a whole wheat tortilla and rolled around a banana.
  • Low-fat yogurt with fresh, frozen, or canned fruit.
  • Pair snacks with water, milk, fortified soy beverage, or 100% fruit juice. Limit juice to ½ cup (125 mL) per day.

For more information about healthy snacking, please visit: http://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-healthy-snacking.pdf

For more information on Healthy Eating, visit: http://www.albertahealthservices.ca/2914.asp