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What to Snack on After School to Fight Obesity

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After School Snacks

You packed up that great lunch for them, maybe even a snack, but now they’re home, and they’re starving. I recently had a problem where my kids, whom both have an early lunch in school, and are too old to have “snack-time,” would come home from school around 3pm starving, searching every nook and cranny for where I hid the snacks, and eat themselves silly because dinner was not until 7pm.

Understandable. 4 hours is a long time to wait until they eat again and 2 Oreos is not going to cut it. I decided that they really needed to have a second lunch. I told them to start making themselves a sandwich, have a bowl of cereal, a leftover slice of pizza, or even some soup. Something substantial that will fill them up. Still hungry? Then they can have a snack.

Let me show you a 3 tier Snack Pyramid so you can see what they really should be having when they do snack.


Special Treats means: at that occasional party or get-together. Let these be special. Not a daily thing. When I see people buying BAGS of candy when it’s nowhere near Halloween, I wonder what they’re doing with it.

As for the 3-4 Times a Week: these foods provide very little nutrition but can be worked in with something more healthy. For example:

  1. Pretzels with 2 Clementines
  2. Ice Cream with Strawberries
  3. Vanilla Pudding with a Banana
  4. Vanilla Wafers with Cantaloupe
  5. Pizza Bagels with Baby Carrots
  6. Granola bar with an Apple
  7. Saltines with Peanut Butter

Have an Overweight child? (or adult?)

Here are some calorie and portion controlled snacks

100-150 calories 

  • 1 cup Low-Fat Yogurt
  • 1 Cup Applesauce
  • Sprinkle Parmesan Cheese over Hot Air Popped Popcorn
  • 1 oz String Cheese with 2 Crackers
  • 1 Cup Cereal with Milk
  • 1 Slice Whole Grain Toast with Avocado Spread
  • Hard Boiled Egg with Whole Wheat Toast
  • Peanut Butter Spread on Half an Apple
  • Fruit Kabobs
  • Whole Grain Waffle smeared with Yogurt and Sliced Peaches
  • Handful of Baked Tortilla Chips with Fresh Salsa
  • Scoop of Tuna on a small Dinner Roll
  • Sprinkle Grated Monterey Jack Cheese over a Tortilla, fold/microwave
  • English Muffin half with Tomato Sauce and Mozzarella Cheese

200 calories

  •  Veggies and Hummus or Vanilla Greek Yogurt Dip
  • 2 Brown Rice Cakes & Peanut Butter
  • 1/2 Cup Homemade Trail Mix
  • 1/2 Sandwich with Turkey, Lettuce, Tomato on Whole Wheat Bread
  • Baked Sweet Potato with Plain Greek Yogurt
  • Roll Turkey around String Cheese
  • Banana Rolled in Yogurt & Cereal
  • Pretzel Rod with 1 oz Cheese Cubes
  • Whole Wheat Pita Spread with Hummus or Avocado
  • 1 oz Cheese cubes and Grapes
  • Oatmeal, TBSP Peanut Butter, Berries
  • 1 Cup Yogurt with a Sprinkle of Kashi Go-Leach Crunch Cereal
  • Tomato Soup with 4 Whole Wheat Crackers



Breakfast Cereals – Less than 8gms of sugar per serving(add fruit to make it even healthier)

  1. Cheerios
  2. Special K
  3. Frosted Mini Wheats
  4. Raisin Bran
  5. Wheaties
  6. More at this Link

Crackers etc.

  1. Triscuits
  2. Kalvi Rye Crackers
  3. Whole Wheat Matzos
  4. Finn Crisp
  5. Brown Rice Cakes
  6. Baked Tortilla Chips
  7. More about Healthy Crackers:

Protein Bars

For big kids or little kids, try CLIFF bars. Here’s a list:

  1. Big Kids (like me!)
  2. Little Kids


  1. Dip Baby Carrots & Cherry Tomatoes into Ranch dressing
  2. Dip Pretzels into Mustard
  3. Dip mini-Waffles into Cinnamon Applesauce
  4. Dip Strawberries or Apples into Vanilla Greek Yogurt
  5. Dip Pita Chips into Hummus
  6. Dip Graham Crackers into Pudding

So give your children, and yourself, more substantial snacks after school so they won’t raid the fridge every 20 minutes. Make up for what they didn’t eat in school, and provide good nutrition until dinner is ready.

What’s your favorite snack here?

I love hearing from you!
CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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