Yu pikin angri afta skul? Lɛ wi tɔk bɔt snek dɛn we gɛt wɛlbɔdi afta skul!

yu pikin kin ron go na kichin jisno we i kam bak na os na skul en se, "Mama/Papa, a angri, yu kin gi mi sohmtin fo it?" I rili nɔmal fɔ mek bɔku pikin dɛn angri we dɛn kam na os frɔm skul. Sɔm pikin dɛn kin it brɛf, it lɛnch na skul smɔl bifo tɛm, dɔn dɛn kin slip let fɔ du homwok. Sɔm kin gɛt ɔda tin dɛn we dɛn kin du afta skul. Ivin if dɛn it lanch smɔl leta, tɛm kin de we dɛn kin angri fɔ 6 awa ɔ mɔ bifo dɛn it dina.

Wetin mek dɛn aftanun snek dɛn ya impɔtant?

Fɔ tɔk am simpul wan, dis smɔl snek we dɛn kin it afta skul kin ɛp fɔ mek di pikin nɔ angri ɛn gi di bɔdi di tin dɛn we i nid. Dis kin mek dɛn gɛt trɛnk fɔ gɛt trɛnk ɛn nɔ angri te dɛn it dina. Bɔt wi as mama ɛn papa dɛn nid fɔ no se wi fɔ gi di pikin dɛn tin ya di rayt we, ɛn wi fɔ alaw am bak fɔ it dina . Bikɔs, if dɛn nɔ kɔntrol dis smɔl snek, di pikin kin nɔ gri fɔ it dina.

Lɛ wi mek wan list fɔ gud it dɛn we gɛt fayn fayn tin dɛn togɛda?

We i kam pan snek dɛn afta skul, i nɔ fayn fɔ gi yu pikin chips, swit, biskit, ɛn kek ɔltɛm . Dem okay fo giv dem wan wan taim en fo speshal occasion. Bɔt dɛn nɔ fayn fɔ it snek ɛvride. Tɔk to yu pikin ɛn mek wan list fɔ it dɛn we gɛt wɛlbɔdi ɛn we gɛt fayn fayn tin dɛn fɔ gi am. Nɔ fɔgɛt fɔ put fresh frut, vɛjitebul, ɔl gren, ɛn it dɛn we gɛt bɔku prɔtin .

Yu no se frut ɛn vɛjitebul kin gi bɔku vaytamɛn ɛn minral dɛn we yu pikin nid? Dɛn tin ya kin ɛp fɔ protɛkt yusɛf frɔm sik ɛn mek yu bɔdi wok fayn fayn wan. Wul gren de gi yu kabohaydrɛt ɛn fayv we de mek yu kɔntinyu fɔ du ɔl di de. Dis fayv de ɛp yu insay fɔ wok fayn ɛn i de mek yu nɔ gɛt kɔnstipɛshɔn. Protein impɔtant fɔ mek yu pikin gro, in mɔsul dɛn trɛnk, ɛn fɔ mek nyu sɛl dɛn gro.

Sɔm pikin dɛn kin rɛdi fɔ go na di stoa wit yu ɛn ɛp yu fɔ pik dɛn it ya. If na so i bi, tek sɔm tɛm fɔ rid di Nutrition Facts lɛbl we de na di it paket ɛn kɔmpia di tin dɛn we de insay ɛni prɔdak. Tɔk to yu pikin bɔt kwɛstyɔn dɛn lɛk, ‘Aw bɔku shuga de insay dis?’, ‘Dis na gud fayv?’, ‘Aw bɔku sɔdiɔm ɔ sɔl de insay dis?’ Dɔn bak, luk ɔmɔs prɔtin, fayv, ɛn kalsiɔm de insay. Tɔk to yu pikin bɔt di saiz dɛn we i fɔ gi. Ɛksplen se ‘na dis na aw yu fɔ it wan tɛm.’ Una pik it dɛn togɛda we nɔ gɛt bɔku shuga, fat, ɛn sɔl . We yu put yu pikin pan dis prɔses, i go mɔs lan fɔ disayd fɔ it fayn, nɔto so?

Yu tink se wi fɔ plan di rayt tɛm fɔ gi pipul dɛn it?

We yu plan fɔ gi yu pikin it na ivintɛm, yu fɔ tink bak bɔt dɛn tin ya:

• Ustɛm di pikin kin it lɛnch?
• Wetin yu kin it fɔ lanch ɛn aw bɔku yu kin it?
• Yu kin gi yu snek dɛn aftanun, ilɛksɛf na skul ɔ na program afta skul?
• Ustɛm yu kin it dina?

Imajin, if yu pikin kam na os 4 oklɔk na nɛt ɛn it big snek, yu tink se i go angri fɔ di it we dɛn kin gi am 5 oklɔk na nɛt? Da tɛm de, gi am smɔl it we nɔ at fɔ it. Sɔntɛm if i gi am smɔl frut ɔ vɛjitebul fɔ it ivintɛm it, dat go ɛp fɔ mek i nɔ angri smɔl. Dɔn bak, no se yu pikin de angri. Sɔm pikin dɛn kin fil bad bad wan afta dɛn dɔn du sɔntin.

Na di ɔda say, i nɔ fayn fɔ tɛl pikin se i nɔ fɔ it ɛnitin afta lanch te 7:30 na nɛt, nɔto so? Dɛn kayn tɛm dɛn de, ad frut ɔ vɛjitebul, wit sɔntin we gɛt prɔtin . Fɔ ɛgzampul, yu kin gi apul wit smɔl pinat bɔta , ɔ sɔntin lɛk hummus wit smɔl smɔl vɛjitebul dɛn lɛk karɔt ɛn kɔkumba. Dis kayn it go mek angri nɔ bɔku ɛn gi yu di trɛnk we yu nid fɔ las te yu it dina.

Lɛ wi mek i izi fɔ gɛt it we gɛt fayn fayn tin dɛn fɔ it!

We pikin dɛn angri, dɛn kin it ɛnitin we dɛn ebul fɔ it . So, mek ples usay i izi fɔ pik fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it. Yu kin du dɛn tin ya:

• Kip it dɛn we gɛt fayn fayn tin dɛn we pikin dɛn kin ebul fɔ rich. Kip frut (banana, ɔrɛnj, mango) insay wan frut baskɛt we pɔsin kin si na di kichin. Kip yogɔt ɛn kɔt vɛjitebul (karɔt, kɔkumba stik) na klia kɔntena nia di frɔnt pat na di frij, so dat i go izi fɔ rich to dɛn.
• Pripia it dɛn we gɛt fayn fayn tin dɛn lɛk dis bifo tɛm. Fɔ ɛgzampul, yu kin kɔt vɛjitebul dɛn insay di wikɛnd ɛn kip dɛn na kɔntena we nɔ gɛt briz na frij.
• Send snek we gɛt fayn fayn tin dɛn lɛk dis na yu pikin in lanchbɔks ɔ bakpak. Dis kin ɛp bak fɔ ridyus di risk fɔ mek dɛn it tin dɛn we dɛn nɔ want frɔm ɔdasay.

If yu kɔmɔt skul na os we yu pikin kam na os, i kin fayn fɔ mek smɔl it dɛn togɛda wit yu pikin. Na sɔm kriyaytiv it dɛn we pikin dɛn lɛk fɔ it:

• 'Ants on a log': Dɛn kin mek dis bay we dɛn de spre pinat bɔta pan sɛli stik ɛn put greps we dɔn dray (lɛk "ant") pan am. (Pan ɔl we dis nɔ rili pɔpul na wi kɔntri, yu kin tray am fɔ ɛnjɔy yusɛf.)
• ‘Egg boats’: Na eg we dɛn dɔn bɔyl we dɛn kɔt insay kwata ɛn put wan pis chiz pan am fɔ mek i bi sel.
• Frut kabobs: Stik difrɛn kayn frut (painapul, papaya, watamɛlɔn, greps) pan skewer ɛn gi am wit yogɔt.
• Ɔda we de fɔ mek yu gi yu smɔl dip we dɛn mek wit kokonat milk wit banana, mango, ɔ papaya. Dɔn bak, smɔl pat pan chikip we dɛn mek na os , ɔ grɛn bins we dɛn dɔn bɔy wit smɔl sɔl ɛn pepa, kin gɛt bɔku tin fɔ it.

Pikin dɛn we dɔn big kin ɛnjɔy fɔ mek smoothie – na fayn drink we dɛn kin mek bay we dɛn miks frut lɛk banana ɔ mango wit yogɔt ɔ smɔl milk – mek wan trel miks we dɛn mek na os (ad tin dɛn lɛk kash, pinat, rɛsin, dray aprikɔt), ɔ mek pɔpkɔn wit smɔl pamisan chiz pan tap. Bifo yu put chiz, yu kin ad smɔl pepa paoda ɛn smɔl sɔl to di pɔp fɔ mek i te.

Lɛ wi tek tɛm bak wit di it we wi kin gi wi pikin dɛn we dɛn nɔ de na os!

If yu pikin de na program afta skul, daycare , ɔ ɔda say fɔ kia fɔ pikin, aks bɔt di snek dɛn we dɛn de gi. Tɔk to ticha ɔ pipul dɛn we de kia fɔ dɛn bɔt di kayn snek dɛn we dɛn de gi ɛn aw dɛn gɛt fayn fayn tin dɛn fɔ it. If yu nɔ satisfay wit di it we dɛn de gi yu, tɔk bɔt ɔda it dɛn we gɛt fayn fayn tin dɛn fɔ it. Ɔ, yu kin pripia snek we gɛt fayn fayn tin dɛn fɔ mek yu pikin it aftanun.

Sɔm snek dɛn we izi fɔ kɛr na: trel miks , nɛt lɛk kash ɛn pinat, ɔl-grɛyn siriɔs we nɔ gɛt bɔku shuga , ɔl-grɛn prɛzɛl ɔ krak , fresh ɔ dray frut, ɛn kɔt kɔt vɛjitebul.

Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .

Okay, so lɛ wi rivyu sɔm pan di tin dɛn we wi dɔn tɔk bɔt we wi tink se impɔtant to yu:

• Na nɔmal tin fɔ mek pikin angri afta skul. Wan smɔl snek da tɛm de go satisfay dɛn angri ɛn gi dɛn tin fɔ it.
• Bifo yu gi chips ɛn swit ɔltɛm, gi frut, vɛjitebul, ɔl gren, ɛn it dɛn we gɛt bɔku prɔtin. Mek dis list fɔ it togɛda wit yu pikin.
• Yu fɔ mɛmba di tɛm we yu fɔ gi yu it. Gi it we yu pikin angri fɔ it dina, ɛn if big gap de bitwin lanch ɛn dina, fid am di rayt we.
• Kip it dɛn we gɛt fayn fayn tin dɛn fɔ it we i izi fɔ rich. Dɔn di pikin go jɔs pik dɛn tin dɛn de bay insɛf.
• Una ɛnjɔy fɔ pripia it wit yu pikin. Dis go ɛp dɛn fɔ gɛt gud abit fɔ it.
• Dɔn bak, du risach bɔt di it we dɛn de gi yu pikin na say dɛn we yu pikin nɔ de na os. If nid de, gi yusɛf ɔda tin we gɛt fayn fayn tin fɔ it.

Mɛmba se fɔ it fayn na di gift we yu go gi pikin we gɛt valyu pas ɔl! Naw na di bɛst tɛm fɔ le di fawndeshɔn fɔ dat. Lɛ wi ɔl tray fɔ gi wi pikin dɛn wɛlbɔdi tumara bambay.

` Fɔd fɔ pikin dɛn, snek dɛn afta skul, it we gɛt fayn fayn tin dɛn fɔ it, it fayn, pikin dɛn it, aftanun snek, (Healthy After-School Snacks)