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Top 12 after school snacks

After school, kids are often hungry and can’t wait ‘til dinnertime to eat. Their hunger must be satisfied healthily or they may turn to sugar-laden or fatty snacks, like double chocolate fudge cookies or chips. To calm their hunger pangs until mealtime, why not offer them a fun, balanced snack.

A balanced snack contains carbohydrates (for a quick energy fix) and protein (for the feeling of fullness).

1. Apple or banana slices + nut butter (peanut, almond, sesame, etc.)

Tip: Shape into little sandwiches.

Pomme et beurre d'arachide

2. Smoothie

Fast and nutritious, try the Mango Pineapple Smoothie, the Blueberry Raspberry Smoothie, or the Green Smoothie, and divide the recipe into three or four portions.

3. Fruit sauce with no added sugar + cinnamon + a sprinkling of chopped nuts (pecans, roasted almonds, etc.)

The cinnamon boosts the taste and sweetness of the fruit sauce while lowering blood sugar levels.

4. Boules d’énergie (in French only), from Geneviève O’Gleman, nutritionist

Tip: Make lots of these energy balls in advance; perfect for freezing.

5. Cubes of cheese + berries (strawberries, grapes, blueberries, etc.)

Tip: Thread cubes of cheese and berries onto a skewer to make small kebabs. Your kids will love them!

brochette de fromage et fruits

6. Celery + cottage cheese or tzatziki dip made with Greek yogurt or a healthy veggie dip

Tip: Cut celery into small boats and fill each one with the cheese, or dip, and top with raisins.

celeri et fromage

7. Granola bars

There is a huge selection of granola bars at the grocery store, but many of them have little nutritional value and are loaded with sugar. To make the right choice, visit the Granola Bar Ranking List or even make them yourself. Why not? Nutritionist Geneviève O’Gleman has plenty of granola bar ideas for the whole family, and Marilou, of Trois fois par jour, even suggests barres tendres sans cuisson (in French only), which require no cooking!

8. Homemade muffins

Have you tried the excellent Choco-Banana Muffin recipe? Freezer-friendly!

9. Cucumber + a slice of ham + cheese sandwich

Tip: Make miniature sandwiches by putting tiny slices of cheese and ham (low sodium) between two slices of cucumber.

concombre et dinde

10. Mini pitas + hummus spread

Go for whole wheat pitas.

11. Yogurt + granola cereal (homemade or shop bought)

Choose plain yogurt and add fruit. Sweeten with a drop of honey or maple syrup, if desired.

12. Hard-boiled egg + crackers

Eggs are inexpensive, rich in nutrients, and one of the best sources of protein. Boil the eggs ahead of time.

How about you, do you have some fun and balanced snack ideas to share?

By Karine Séguin, nutritionist

Karine Séguin, Dt.P.

Holder of a degree in nutrition from McGill University, and member of the Ordre professionnel des diététistes du Québec, Karine is currently pursuing a specialist diploma in sports nutrition with the International Olympic Committee. She has been part of the Nautilus Plus team since March 2012. Karine has demonstrated exemplary dedication in her own physical preparation by regularly training in our centers, and has completed the Montreal half-marathon in 2013. Passionate about her work, her objective is to ensure the success of everyone, and motivate you to adopt healthy eating habits. Whether you are picky about food, or a real food lover, Karine will get you to enjoy the pleasures of eating healthy foods that are suited to your needs, so that you can feel good about yourself, and become active!

Top 12 after school snacks is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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