How to make sure your child is snacking healthily after school

After arriving home from school, children often head straight for packets of chips, sugary biscuits and lollies.

And while they’re the easy option for weary parents, they also offer very little in the way of nutritional value and can lead to health problems down the track.   

So, to help parents boost the quality of their children’s afternoon sacks, Australian nutritionist Mandy Sacher, who works with Roxy Jacenko’s kids Hunter and Pixie, has shared her top tips.

Nutritionist Mandy Sacher, who works with Roxy Jacenko’s kids Hunter and Pixie, knows all too well the burden of revamping the fridge and pantry to be after school treat appropriate

Firstly, Mandy recommends re-positioning items in the pantry so that the healthier alternatives are in full view.

This means placing the cookies and cake batter ingredients on higher shelves or inside plastic containers where they are not at eye level.

Once the pantry is in order it’s about purchasing a selection of fibre-fuelled alternatives to the usual sugary sweets.

Place the cookies and cake batter ingredients on higher shelves or inside plastic containers where they are not at eye level

Place the cookies and cake batter ingredients on higher shelves or inside plastic containers where they are not at eye level

Opting for muesli bars, homemade cereals, popcorn and dried fruit will go a long way in giving them the extra energy they need to finish the day on a (natural) high.  

‘As much as possible, I recommend directing your child to the fridge to find an accompaniment to their pantry snack,’ she wrote on her blog, Wholesome Child.

‘For the after-school sandwich, you could suggest cheese and tomato, some homemade hummus, ricotta spread, tzatziki, avocado to mash into a spread with lemon, or even some leftover shredded chicken.

‘Keeping an array of fresh vegetable sticks in the fridge, or some cherry tomatoes and baby cucumbers also makes further quick snacking options easily available. 

Opting for muesli bars, homemade cereals, popcorn and dried fruit will go a long way in giving them the extra energy they need to finish the day on a (natural) high

Opting for muesli bars, homemade cereals, popcorn and dried fruit will go a long way in giving them the extra energy they need to finish the day on a (natural) high

What are the best snacks to make in under five minutes?

  • Boiled egg in fun-shaped molds
  • Veggie sticks with homemade dips
  • Simple seaweed wraps – seaweed strips, shredded veggies, shredded chicken that kids can wrap up themselves
  • Natural yogurt and mixed fruit
  • Cheese, tomato and cucumber salads (cut cheese into fun shapes)
  • Fruit, veggie and cheese skewers

‘Many parents report being pleasantly surprised by what their hungry children will choose to eat when healthy options are in the fridge prepared and waiting.

‘I also recommend keeping cut up pieces of fruit in sealed containers.’  

Mandy also advised bulk preparing meals and snacks each weekend so parents are not frantically looking for something at the last minute.

This, she said, is a great time for parents to get their kids involved and teach them about cooking and healthy food in the process.  



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