I bet you've heard that before. Did you know that most children need to eat every three to four hours to replenish energy stores and recharge their bodies? An after-school snack is a necessary component of a school-age child's overall nutrition intake. Here's how to satisfy the hunger monster after school:

Snack Guidelines

Use the Food Guide Pyramid to plan after-school snacks, just as you do for meals. Instead of reaching for food that is high in calories, primarily from sugar or fat, such as cookies, candies and sweet snacks, use these guidelines:

• Choose whole-grain foods such as bagels, English muffins, breads and cereals to provide energy, fiber and a healthy dose of vitamins and minerals.
• Include fruits and vegetables for color, variety, crunch, taste and nutrition.
• Include foods with protein, such as milk, yogurt, cheese, peanut butter, tuna, poultry and meat products; they are necessary for growing children.
• Limit added fat and sugars as much as possible.

Simple Snack Suggestions