With kids going back to school, snacks become a big thing. preparing snack is same as meal planning. it takes good planning and smart buying.you want to give your child the best snacks, not necessarily the most expensive ones.
Given the busy schedule at school, children need snack that sustain energy level, maintain active brain and hydrate body. so snacks should come from 3 main nutritional categories: protein, vitamins and minerals and good (whole grain)carbohydrates. Stay away from empty calorie snacks and drinks, they set you child on the energy/emotion roller-skater ride.
peanut butter is a good source of protein, it goes well with whole grain bread, apple, banana etc.
high in protein, beef jerky can be a great choice too.
Assorted nuts(walnuts, almonds, cashew, pecan) provides good protein too, eat them raw or slight roasted (for better taste)
yoghurt, low- fat cheese are both best protein food
Vitamins and Minerals
Vitamins and minerals exist abundant in fresh vegetable and fruits. so I suggest include fresh seasonal fruits and vegetables in snack too. thou in small amount everyday, it adds up to great nutrition source over time. frozen fruits are not recommended here, once thawed, they get slimy.
apples, pears, berries, oranges, bananas, pineapples, kiwi, plums…… there are too many choices. if your kid are not a fan of whole fruits, make them into smoothie.
as for vegetables, carrots, cucumber, broccoli, lettuce are just a few that makes good salad. bell peppers, baby tomatoes too make great snacks.
Whole grain carbonhydrates
home-made wholegrain muffins, baked sweet yams, whole grain crackers, pita, bread …. they all give sustainable energy. containing rich fiber, whole grain carbs give kids a long full-feelings too.
Best drinks is water. kids need to stay hydrated all day for active brain and high level energy. pure water gives each cell of our body best vitality. after pure water, you can also consider low-fat milk,fortified soy milk etc. absolutely no sugary drink. But No.1 principle, let kids drink good first on water.