With back-to-school in full swing, more snacks are needed. Kiddos often need a mid morning snack or a snack after school.

We know that its important to refuel after a lot of activity or playing, but other things use the energy we feed our body too. Did you know thinking requires energy, and carbohydrates are the brains primary and preferred energy source.

I always recommend people have a “2 component snack,” this usually means 2 food groups. Pairing a carbohydrate with a protein, fat, or fiber help to prevent the “sugar rush” and subsequent crash often associated with simple carbs. Snacks are a great opportunity to sneak in an extra fruit or veggie paired with a fun food.

Smart Snacking for Back-to-School Success

As the back-to-school season kicks into high gear, snack time is more important than ever. Whether it’s a mid-morning boost or an after-school pick-me-up, having the right snacks on hand can make a world of difference. But here’s a fun fact: it’s not just physical activity that burns energy—our brains need fuel too.

Thinking and concentration require a steady supply of energy, and carbohydrates are the brain’s go-to source. So, when you’re planning snacks for the kiddos, it’s not just about staving off hunger; it’s about fueling those little minds for maximum focus and learning.

The Power of a “2 Component Snack”

One of the best strategies for smart snacking is to go for a “2 component snack.” What does this mean? Simply put, it’s a snack that combines two different food groups. Typically, this involves pairing a carbohydrate with a protein, fat, or fiber. Why is this so effective?

Carbohydrates give a quick burst of energy, but combining them with protein, fat, or fiber helps to stabilize blood sugar levels and prevent the dreaded “sugar rush” and subsequent crash. This means longer-lasting energy and better concentration—perfect for those long school days!

Ideas for Balanced Snacks

Here are some tasty and balanced snack ideas to try:

Apple Slices or Banana with Nut Butter: Fruits provide the carbohydrate boost, while nut butter adds protein and healthy fats.
Yogurt with Granola: Greek yogurt is packed with protein and fiber, and the granola adds a nice, crunchy carb source.
Carrot Sticks with Hummus: Carrots are a cold, crisp source of carbs, and hummus provides a good dose of protein and healthy fats.
Whole Grain Crackers with Guacamole: Whole grain crackers give you those steady-release carbs and fiber, and guacamole is a yummy dip packed with vitamins, minerals, and healthy fat.
Beef Sticks with Cheese: Beef sticks are a great protein packed snack and cheese provides some additional fats and protein. Pro tip - make it a DIY Lunchable by adding crackers, which helps round out the snack with carbs and fiber.

Sneaking in Fruits and Veggies

Snacks are also a fantastic opportunity to sneak in an extra serving of fruits or veggies. For instance, try mixing finely chopped veggies into a dip or smoothie. Not only will this add a nutritional boost, but it also introduces your kiddos to new flavors in a fun way.

Final Thoughts

Smart snacking doesn’t have to be complicated. By focusing on a balanced approach—pairing carbs with protein, fat, or fiber—you can help keep those energy levels steady and support your child’s focus and learning. So as the school year progresses, remember that each snack is an opportunity to nourish both body and mind. Happy snacking!

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog was written by Wells Ross, LD, RD.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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