For those days you can’t quite make it to dinner without a bite to eat.
Do your kids get home from school and immediately make their way to the pantry? Do you drop your work tote at the door and head straight to the fridge at 6 p.m.? That could be because you’re both not eating the right foods throughout the day.
“After a long day, we finally slow down enough to realize we’re ravaged, so keeping hunger at bay starts with preparing earlier for the day ahead,” says Dr. Lauren Castle, a functional medicine pharmacist and the market health and wellness director at Walmart.
The key is to eat a healthy and balanced breakfast with plenty of proteins and healthy fats, not just filling carbs, says Dr. Castle. “Pastries and cereals may taste good, but they won’t set up your kids for success.” Another reason why kids come home hungry? Lunch at school is often served early in the day, so it’s natural that they’re famished again by the time they get home. “This is where having healthy snacks at the ready will be helpful,” says Dr. Castle.
Luckily, for that time between getting home from work or school, and a delicious dinner, there are plenty of snacks to keep on hand that’ll hit the spot and be healthy.
We asked Dr. Castle to tell us about the healthiest (and unhealthiest) snacks — and give suggestions on what to keep stocked in your kitchen. whether you prefer whole foods, or pre-packaged treats. Here are the most strategic ways to keep the residents of your house happy, not hangry.
What types of snacks should we avoid?
- Snacks with too much added sugar or refined flour are going to cause blood sugar crashes later, and lead to feeling sluggish or cranky.
- Sugary drinks are especially problematic: We all know that soda has tons of sugar, but most fruit juices aren’t much better.
- Diet soda is sugar-free, but has artificial sweeteners that may also negatively affect insulin levels, so I don’t recommend it.
- Stay hydrated with some flair by adding bits of fruit, like berries or pineapple, to regular water, or sparkling try flavored waters like Bubbly or La Croix.
Why do we get cravings? And which snacks satisfy sweet and salty palates?
Cravings can be your body’s way of trying to communicate with you: If you crave sweet foods, it’s possible your blood sugar isn’t stable. If you crave salty foods, you might be dehydrated.
For a sweet tooth, I always recommend starting with some fruit, because the natural sugars are balanced by the fiber content. For a salty craving, a handful of nuts are great to get some heart healthy fats and a little protein while providing that satisfying crunch.
What are some quick, easy, and healthy go-to snacks?
- Apples: “An apple a day keeps the doctor away” isn’t just a cute saying; the quercetin it contains is a potent antioxidant that promotes health.
- Ants on a log: Celery filled with nut butter and topped with raisins is as fun to eat as it is delicious, and appeals to adults and kids.
- Hardboiled eggs: A whole egg is one of the best sources of choline, which is important for brain health. I love to sprinkle mine with everything bagel seasoning.
- Veggies and hummus: Choose a rainbow of veggies, such as carrots and colorful bell peppers to dip in hummus, which is filling and tasty thanks to all those fiber-packed chickpeas.
- Avocado turkey roll-up: Avocado is one of the healthiest fats to eat, and pairing it with no-nitrite turkey (try Applegate Farms, Oscar Meyer Natural, or Hormel Natural Choice) makes for a great high-protein snack.
If you or your kids want packaged snacks, which ones are healthy enough to have on hand?
If your kids are still begging for a more traditional “snack” food, then look for labels with simple, minimal ingredients. My top picks are:
- Kid’s RX Bars
- Mini Kind Bars
- Siggi’s Kids Yogurt Pouches
- GoGo Squeez Applesauce
- Hippea’s Chickpea Snacks
- Lesser Evil Lil’ Puffs
Any other easy ways to keep hunger at bay between after-school and dinner?
Stay active and stay hydrated! It’s easy to reach for snacks out of boredom or confuse being thirsty for being hungry. Also, get them involved in creating their own snack or helping with cooking dinner. Being hands-on with preparing their food will help them develop skills that’ll serve them well as they grow up.
