BACK TO SCHOOL: After-school ideas for smart snacking
“After a full day of learning, kids need a snack to recharge.” — Teresa Henson
By The U of Arkansas System Division of Agriculture
July 28, 2025
Fast facts:
- Snacking can help achieve nutritional requirements
- Extension has recipes online
(354 words)
(With art of MyPlate, file art of fruit kabobs, trail mix)
LITTLE ROCK — A little extra time spent on Sunday can make after-school snacking a little easier, said Teresa Henson, extension assistant professor-nutrition, for the University of Arkansas System Division of Agriculture. By the U of Arkansas System Division of Agriculture. 354 words. With art of MyPlate, file art of fruit kabobs, trail mix.
Henson is part of extension’s family and consumer sciences, which provides life skills training for home, food and finances.
Snacks shouldn’t be overlooked.
“After a full day of learning, kids need a snack to recharge,” she said. “Whether they’re heading to basketball practice, a baseball game, or just unwinding at home, having healthy options ready can make a big difference in supporting their energy and well-being.”
With family members coping with full and sometimes competing schedules during the school week, Henson suggests that “prepping snacks in advance on Sunday can make weekday afternoons stress-free.”
School-age children need snacks to fulfill their daily nutritional requirements from all the MyPlate food groups, according to the Dietary Guidelines for America 2020-2025. My plate recommends servings from five food groups: dairy, fruits, grains, proteins and vegetables.”
MyPlate, which replaced the Food Pyramid, calls for:
- Half of a consumer’s plate to be made up of fruits and vegetables,
- Half of all grain-based foods be whole grain,
- Consumers to move to low- or fat-free dairy milk, yogurt or fortified soy versions
- Varying proteins to include seafood, meat, poultry, eggs, nuts and pulses such as lentils.
Henson offers some easy and healthy after-school snacks organized by food groups:
Fruit:
- Fruit kabobs
- Sliced fresh fruit and yogurt dip
- Cheese sticks with fruit
- Fruit and yogurt parfaits
- Unsweetened applesauce with cinnamon
- Muffins made with fruit
Grains:
- Homemade chewy granola bars with whole-grain oats
- Trail mix with whole grains such as oats or cereal
- Peanut butter and jelly on whole wheat bread
- Whole grain snack crackers and cheese
- Whole grain pita pocket with ricotta cheese and apple
- Popcorn
Dairy:
- Yogurt in dips and parfaits
Protein:
- Packets of nuts, cheese, meat
- Trail mix with nuts
- Peanut butter on a sandwich or crackers
“Having healthy snacks ready for your kids after school is a great way to keep their diet balanced and nutritious,” Henson said.
Find recipes and more online at the Cooperative Extension Service.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu. Follow us on X and Instagram at @AR_Extension. To learn more about Division of Agriculture research, visit the Arkansas Agricultural Experiment Station website: https://aaes.uada.edu/. Follow on X at @ArkAgResearch. To learn more about the Division of Agriculture, visit https://uada.edu/. Follow us on X at @AgInArk.
About the Division of Agriculture
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
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Media contact: Mary Hightower
mhightower@uada.edu