Expert Q&A

My kids have after-school activities every day of the week. What kind of snack will give them the energy boost they need to make it until dinner?

Foods that contain carbohydrates -- such as bread, crackers and even fruit -- will boost energy. But without protein, that surge will soon fizzle out. A snack that combines carbs and protein will keep your children going strong for hours. You can’t go wrong with having a variety of fresh fruits and veggies cut up and ready to eat when your children come home from after-school activities. But serve them with a protein, such as peanut butter, hummus or cheese. Think in terms of food pairs: string cheese and pretzels, vanilla yogurt and granola, rice cakes with peanut butter. Involve your child in the preparation and have fun with the combinations! Other protein/carb snack ideas include bean-and-cheese nachos, whole-wheat mini-bagel pizzas and melted cheese quesadillas.

Carol Savage is a registered dietitian with a master’s degree in nutrition. Her strong background in infant and pediatric nutrition includes working with the USDA's Women, Infants, and Children (WIC) and School Lunch programs. The mother of two is employed as a nutrition consultant for Nestle USA.

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