Brain boosting after school snacks

You know from your own experience that the mid-afternoon “crash” in energy and attentiveness is a real thing, and it’s no different for your kids.

The moment hits just as kids get home from school and need to tackle homework. Just like you, kids feel the call of sugary snacks at this time of day, but those empty calories do not contain nutrients that will help see your child through to dinner time.

Here are some snacks to keep on hand that will not only satisfy the body, but will give a boost to the brain as well.

Water

Like many adults, kids often do not get enough water over the course of the day. Quick sips from a water fountain are not enough, and even mild dehydration can cause the brain to feel sluggish.

The best approach is to create a healthy water habit in your kids by encouraging them to drink a glass of water before each meal and on arrival home from school. If your kids find plain water unappealing, try chilling a pitcher of water with an infusion of fruit, such as oranges or strawberries, to add flavour.

Greek yoghurt

Fat is key to brain health as it helps keep cell membranes flexible and better able to send and receive information. Full-fat Greek yoghurt provides a healthy amount of fat along with protein to boost energy and carry a young scholar through until dinner time.

Use Greek yoghurt in smoothies for a protein boost, combine it with fruits or even greens for greater nutritional benefits. Or serve it up by the bowl and stir in some dried fruit or granola.

Fruit

Almost any fruit can make a healthy afternoon snack. Melons and citrus fruits contain lots of water to help with hydration. Apples and plums are tasty and contain quercetin, an antioxidant that can protect against cognitive decline. Blueberries and strawberries pack plenty of antioxidants into a serving and are easy to eat by the handful.

Eggs

Eggs are an awesome little package of nutrition. They provide a full serving of protein along with omega-3 fats, choline, and lutein, all nutrients that are essential to healthy brain operation.

It’s easy to hard boil a batch of eggs on the weekend and have them on hand all week for quick snacking. Peeled and stored in a sealed plastic bag or container, the eggs will keep for five to seven days. Older kids can also learn to scramble an egg and combine it with spinach or salsa in a whole-grain tortilla for a tasty snack.

Veggies and dip

Plenty of kids enjoy munching on carrots, celery sticks, cherry tomatoes, or red pepper strips on their own, but adding dip can boost both flavour appeal and nutrition. Use Greek yoghurt rather than sour cream as a base for your dip. Buy or make your own hummus and look for a recipe with turmeric for another brain power boost.

Seeds and nuts

Pumpkin seeds, sunflower seeds, and almonds are high in protein and healthy oils and just a small handful makes a full serving. Studies have found nuts and seeds to have a mood-boosting effect as well.