By Rosemary Marchese
Physiotherapist and mum of 3 fit kids
Afterschool snack ideas
The kids often need an energy boost after school but it often needs to be made up nice and quickly. While you can easily make lots of stuff in advance and freeze sometimes it’s nice to just whip something together that doesn’t require baking!
Banana, yoghurt and almonds
Simply combine some Greek yoghurt (you can add a little vanilla protein powder if you like with a chopped banana and top it with some almonds. For a little extra goodness or an alternative to the almonds you can add in some pumpkin seeds, sunflower seeds or even a few oats.
Fruit salad and nuts
There’s nothing wrong with going back to basics. A small bowl of chopped fruit with a side order of nuts can be a winner for adding in some vitamins, minerals, protein and healthy fats into the kids’ day. This is also a good one if they haven’t had any fruit during the day. Try chopping up some mango and strawberries and drizzling passionfruit over the top. Top it with some mint for a bit of extra freshness. Add a small serve of nuts on the side.
Cheese and fruit sticks
Grab a paddle pop stick and chop up some cheddar and some feta (or one or the other) – personally I struggle to stop the feta from crumbling! Alternate with kiwi and orange pieces for a boost of vitamin C, calcium and protein. Yum!
A simple fruit and veg ‘pick-me-up’. Simply juice bunch of celery, 2kg of apples, 1-2 knobs of ginger and 4-5 mint leaves. This should make you several small glasses of juice. Freeze any extra.
This is a good one if the kids have a big afternoon of sport ahead of them or have had a particularly active day at school. You can be as creative as you like but a mini or half sandwich with good quality bread can really give them an energy boost. It’s a great opportunity to get in some cottage cheese, celery, carrot and tomato. The carbs, protein and vitamins and minerals in a snack like this can give them that energy boost they need for an active afternoon before dinner.
Rose is a Fit Busy Mum of 3 fit kids. She aims to empower mums who are time poor. She acknowledges that mums are ‘busy’ but tries to inspire them to regain their fitness through simple everyday habits that she promotes through her book ‘The Fit Busy Mum: Seven habits for success’. Visit www.thefibusymum.com.au