Frederick County Office
330 Montevue Lane
Frederick, MD 21702
TEL 301-600-1594
FAX 301-600-1588
http://extension.umd.edu/frederick-county
August 20, 2015
Release Date: August 26, 2015
Deborah Rhoades, MA, RDN, FAND
Extension Educator, Family & Consumer Sciences
BE ARMED FOR THE AFTER SCHOOL SNACK ATTACK!
What’s the universal cry of schoolchildren after the dismissal bell rings? “I’m hungry!” of
course. Snacking can be an opportunity to get important nutrients or fat, sugar, and salt laden
empty calories. Making sure that healthy options are readily available, can make a difference in
the snack your child chooses.
Snacks can be an important part of any diet. Very young children have smaller stomachs than
adults and, therefore, do best with three small meals and a nourishing snack between each meal.
Snacks for young children should be scheduled as part of their day and should be offered at least
1-1/2 or 2 hours before the next meal.
Adolescents have greater nutrient and caloric requirements than adults and can meet those needs
with healthful snacks. Busy and growing teens benefit greatly when allowed to consume a snack
after school before they rush off to sports practice or after-school job.
Larger student populations in some schools require the lunch period to start as early as 10 AM so
that all students have an opportunity to eat. It is easy to understand hunger at 3PM when lunch is
consumed mid-morning. Snacking in this situation is a must for peak performance throughout the
day.
It is important to remember that “snack attacks” want instant satisfaction. This is not a time for
peeling vegetables or waiting for something to bake. Often the snack chosen to appease this
hunger is ready-to-eat food. This is one reason why bags of high-fat chips, cookies, and snack
crackers are so appealing.
Stocking up on foods that are healthful, tasty, and quick will ensure nutritious choices are made
at snack time. Try stirring granola, chopped nuts, or seeds (pumpkin, sunflower) into a carton of
Greek yogurt, which is higher in protein. Blend fresh or frozen fruit with milk for a satisfying
smoothie in a flash. Mix dry cereals made from whole grains, pretzels, nuts, and dried fruit into
portion sized bags for a nutritious, energizing pick-me-up.
Other treats can be made ahead to be at the ready when hungry children call. These snacks
usually require time in the refrigerator, freezer, or oven. For example, healthful muffins that
contain ingredients like whole-wheat flour, oats, carrots, pumpkin, raisins, and/or nuts can be
paired with a glass of milk to make an important contribution to the day’s diet.
The University of Maryland Extension programs are open to any person and will not discriminate against anyone because of race, age, sex, color, sexual
orientation, physical or mental disability, religion, ancestry, national origin, marital status, genetic information, political affiliation, and gender identity or expression.
Freezing bananas or yogurt in tubes makes an instant Popsicle for a refreshing snack. Prepare
dips and refrigerate in a covered container to serve with fresh vegetables and fruits which have
already been peeled and cut.
One proven strategy for getting kids to choose healthy snacks is to strategically place them
where they will be seen. Have a bowl of washed fruit on the kitchen counter and put healthy
items at eye level in the fridge. Stop buying chips and sweets which provide only empty
calories and also empty the pocketbook….out of sight out of mind really does work!
Here are some fun, healthful, and delicious snack ideas that can tame the snack monster in your
house.
SPINACH DIP
2 cups fresh spinach, chopped VERY fine
2 cups dried parsley
1/2 cups plain yogurt
1 cups green onions, including tops, chopped VERY fine
Wash spinach and onions. Drain well. Chop spinach and onions. Mix all ingredients together
and store in covered container in the refrigerator. Serve with fresh vegetables or whole wheat
crackers.
FRUIT DIP
1 (8 ounce) carton plain yogurt
2 tablespoons orange juice concentrate
1/2 teaspoon vanilla
Mix all ingredients in bowl. Use as a dip for fresh fruit such as banana slices, berries, melon
balls, or chunks of apples, peaches or pears.
APPLE MELT
1 granny smith apple
1 ounce cheddar cheese
Wash apple and slice horizontally into circles. Cut cheese into thin slices and place on top of
apple slices. Bake at 350°F for 10 minutes or until cheese is bubbly. Cool before eating.
FROZEN BANANA
1 banana
1 teaspoon orange or lemon juice
Aluminum foil
Peel banana. Sprinkle with juice to prevent browning. Cover tightly by rolling aluminum foil
around banana. Freeze. This is a great use for over ripe bananas.
For more information about the University of Maryland Extension Frederick County Office
check out our website http://extension.umd.edu/frederick-county
University of Maryland Extension programs are open to all persons and will not discriminate
against anyone because of race, age, sex, color, sexual orientation, physical or mental disability,
religion, ancestry, or national origin, marital status, genetic information, or political affiliation, or
gender identity and expression.
Deborah Rhoades, MA, RD, FAND, is a licensed Registered Dietitian, Fellow of the Academy
of Nutrition Dietetics, and Extension Educator in Family and Consumer Sciences.
DHR:ls