Is your child hungry after school? Let's talk about healthy after-school snacks!

Does your child run to the kitchen as soon as he gets home from school and say, "Mom/Dad, I'm hungry, can you give me something to eat?" It's actually normal for many children to be hungry when they get home from school. Some children eat breakfast, have lunch at school a little earlier, and then stay up late doing homework. Some may have other activities after school. Even if they eat lunch a little later, there are times when they are hungry for 6 hours or more before dinner.

Why are these afternoon snacks important?

Simply put, this small snack after school helps to reduce the child's hunger and provide the necessary nutrition for the body. This gives them the energy to stay refreshed and not hungry until dinner. However, we as parents need to be aware of giving these things to the child in the right way, while also allowing them to eat dinner . Because, if this small snack is not controlled, the child may refuse to eat dinner.

Let's make a list of good nutritious foods together?

When it comes to after-school snacks, it's not a good idea to give your child chips, sweets, biscuits, and cakes all the time . They're okay to give them occasionally and on special occasions. But they're not suitable as a daily snack. Talk to your child and make a list of healthy, nutritious foods to give them. Don't forget to include fresh fruits, vegetables, whole grains, and protein- rich foods.

Did you know that fruits and vegetables provide a lot of vitamins and minerals that your baby needs? These help protect against diseases and keep your body functioning properly. Whole grains provide carbohydrates and fiber that keep you going throughout the day. This fiber helps your intestines function properly and reduces constipation. Protein is essential for your baby's growth, muscle strength, and new cell growth.

Some children may be willing to go to the store with you and help you choose these foods. In that case, take some time to read the Nutrition Facts label on the food package and compare the ingredients in each product. Talk to your child about questions like, 'How much sugar is in this?', 'Is this a good amount of fiber?', 'How much sodium or salt is in this?' Also, look at how much protein, fiber, and calcium are in it. Talk to your child about serving sizes. Explain that 'this is how much you should eat at one time.' Together, choose foods that are low in sugar, fat, and salt . When you involve your child in this process, they are more likely to learn to make good eating choices, right?

Should we plan the exact time for serving food?

When you plan to feed your child in the evening, you should also consider these things:

• What time does the child eat lunch?
• What do you eat for lunch and how much do you eat?
• Do you provide afternoon snacks, either at school or at an after-school program?
• What time do you have dinner?

Imagine, if your child comes home at 4 pm and eats a big snack, will he be hungry for the meal that is served at 5 pm? At that time, offer a small, light meal. Perhaps offering a small piece of fruit or vegetable for dinner will help reduce his hunger a little. Also, be aware of your child's hunger. Some children may feel very hungry after activities.

On the other hand, it's not fair to tell a child not to eat anything after lunch until 7:30 pm, right? At such times, add a fruit or vegetable, along with something that contains protein . For example, you can give an apple with a little peanut butter , or something like hummus with pieces of vegetables like carrots and cucumber. This type of food will reduce hunger and provide the energy needed to last until dinner.

Let's make nutritious food easily accessible!

When children are hungry, they are most likely to eat whatever is in their reach . So, create an environment where nutritious food choices are easy to make. You can do the following:

• Keep nutritious foods within easy reach of children. Keep fruits (bananas, oranges, mangoes) in a visible fruit basket in the kitchen. Keep yogurt and cut vegetables (carrots, cucumber sticks) in clear containers near the front of the fridge, so they can easily reach them.
• Prepare nutritious meals like this in advance. For example, you can cut vegetables on the weekend and store them in an airtight container in the fridge.
• Send a nutritious snack like this in your child's lunchbox or backpack. This can also help reduce the risk of them eating unwanted food from outside sources.

If you're home from school when your child comes home, it can be fun to make small meals together with your child. Here are some creative meals that children love to eat:

• 'Ants on a log': This is made by spreading peanut butter on a celery stick and placing dried grapes (like "ants") on top. (Although this is not very popular in our country, you can try it for fun.)
• 'Egg boats': A boiled egg cut into quarters and topped with a piece of cheese to form a sail.
• Fruit kabobs: Stick pieces of different types of fruit (pineapple, papaya, watermelon, grapes) on skewers and serve with yogurt.
• Alternatively, you can serve a small dip made with coconut milk with a banana, a piece of mango, or a piece of papaya. Also, a small portion of homemade chickpeas , or boiled green beans with a little salt and pepper, is very nutritious.

Older children may enjoy making smoothies – a great drink that can be made by blending fruit like bananas or mangoes with yogurt or a little milk – making a homemade trail mix (adding things like cashews, peanuts, raisins, dried apricots), or making popcorn with a little parmesan cheese on top. Instead of cheese, you can add a little pepper powder and a pinch of salt to the popcorn to taste.

Let's also be careful about the food we give our children when they are away from home!

If your child is in an after-school program, daycare , or other childcare setting, ask about the snacks they offer. Talk to teachers or caregivers about the types of snacks they offer and how nutritious they are. If you are not satisfied with the food they offer, suggest nutritious alternatives. Or, you can prepare a nutritious snack for your child to eat in the afternoon.

Some easy snacks to carry include: trail mix , nuts like cashews and peanuts, low-sugar whole-grain cereal , whole-grain pretzels or crackers , fresh or dried fruit, and chopped vegetables.

Finally, things to remember (Take-Home Message)

Okay, so let's review some of the things we've talked about that we think are important to you:

• It's normal for a child to be hungry after school. A small snack at that time will satisfy their hunger and provide them with nutrition.
• Instead of always giving chips and sweets, give fruits, vegetables, whole grains, and protein-rich foods. Make this food list together with your child.
• Be mindful of the timing of feeding. Feed when your child is hungry for dinner, and if there is a big gap between lunch and dinner, feed them accordingly.
• Keep nutritious foods within easy reach. Then the child will naturally choose those things.
• Have fun preparing meals with your child. This will help them develop good eating habits.
• Also, research the food served in places where your child is away from home. If necessary, provide a nutritious alternative yourself.

Remember, healthy eating habits are the most valuable gift you can give a child! Now is the best time to lay the foundation for that. Let's all try to give our children a healthy future.

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