According to a 2022 survey from the International Food Information Council, 73% of people eat a snack at least once a day. With back-to-school season upon us, now is the perfect time to start thinking about healthy after school snacks. Whether you’re a teacher who needs to power up for lesson planning and grading, a parent whose kids come home from school every day famished, or a student who would like extra fuel for study sessions, smart snacks are a great way to sustain energy levels throughout the afternoon.

Benefits of Smart Snacking

Smart Snacks Increase Energy

Even when our body is at rest, we need energy to support basic life functions, such as respiration, body temperature regulation, and blood circulation. Despite best efforts to eat nutrient-dense meals, many of us fall victim to an afternoon slump. Low energy, diminished attention span, and weakness are often symptoms of a dip in blood sugar levels that can be resolved with a smart snack. Nutritious after school snacks are a helpful tool to stabilize blood sugar levels and replenish energy between meals.

Smart Snacks Provide Nutrients

The foods we eat throughout the day contain a mix of carbohydrates, fat, and protein. After eating, our body breaks these macronutrients down into smaller molecules that we absorb through our gut and use for energy. Then there’s micronutrients such as vitamins and minerals; while they don’t provide energy, they are another important component of the foods that we eat. 

Eating a smart snack between meals is an opportunity to provide your body with more macronutrients and micronutrients. Nutrient composition varies from food to food; certain nutrients are more abundant and easier to incorporate into your diet, while others require a bit more effort in order to obtain adequate amounts. Think of smart snacking as another chance in your day to provide your body with the nutrition it needs to thrive!

Smart Snacks Curb Hunger 

Picture this: your stomach is rumbling; it’s difficult to think about anything other than food. Dinner isn’t for a few hours and you’re busy with work so you try to ignore it. You continue to suppress these hunger cues as long as you can. By dinnertime you’re ravenous and vulnerable to making impulsive food decisions. You’ll eat anything and everything to satisfy that hunger. 

This pattern of suppressing hunger cues followed by overeating is a common cycle that we can easily get caught up in. Smart snacks can break the cycle. Tip: Since protein is considered the most satiating macronutrient,  make sure your smart snack is protein-rich. It’s an effective and healthy way to satisfy hunger. 

Smart Snack Ideas

Smart snacking doesn’t have to be complicated or time consuming. Start with a high-fiber carbohydrate – the body’s preferred energy source – as the base of your smart snack, then balance it with protein and/or healthy fat. This mix of nutrients allows for a slower digestion process, thus providing longer lasting energy to fuel your after school activities. 

Here’s a smart snacks list with plenty of savory and sweet inspiration to satisfy all your after-school cravings:  

Savory Smart Snack Ideas

Dip + Accouterments

A wide variety of dips are a nutritious component of smart snacks. Greek yogurt (traditional or plant-based) makes a great base for dips such as tzatziki or french onion. This tofu-based dip is also a tasty option for those seeking a high-protein snack. And of course hummus is an excellent smart snack staple! We recommend pairing dips with whole-grain crackers (Cult Crackers are a Thistle smart snack fave!) and sliced veggies.

Popcorn + Nutritional Yeast 

News flash: Popcorn is a whole grain! A 3-cup serving of popcorn provides roughly 4 grams of fiber. By topping it with two tablespoons of cheesy-tasting nutritional yeast, the protein content is bumped up to 8 grams, making it a smart snack. 

Avocado Toast

This smart snack provides a nice mix of fiber and healthy fat to power your after school study sessions. For a boost of protein, consider sprinkling with hemp seeds or adding an egg atop the avocado. 

Sweet Smart Snack Ideas

Fruit + Nut Butter 

A pairing as old as time! We love the fiber and micronutrient content of whole fruits and how the snack is rounded out with a mix of protein and healthy fats from the nut butter. A few combos we enjoy include figs with almond butter, sliced apple with peanut butter, and banana with hazelnut butter. This simple and smart snack is sure to energize you through any afternoon slump!

Grain-free Granola 

Unlike oat-based granola, this version is lower in carbohydrates as it typically uses nuts, seeds, and shaved coconut as the base. It’s a smart snack to enjoy on its own or as a topper for high-protein yogurt, such as Greek-style or skyr. 

Chia Pudding

Chia seed pudding is a delicious make-ahead smart snack with endless flavor possibilities. Chia seeds are rich in fiber and provide both protein and plant-based omega-3 fatty acids. 

Since most of chia seeds’ carbohydrates come from indigestible fiber, we recommend adding another carbohydrate (such as fruit) to provide energy to carry you through to dinner. Most recipes recommend using either a 3:1 or 4:1 ratio of liquids to chia seeds – try experimenting to find the consistency you prefer!

Thistle’s Smart Snacks

We feature many smart snacks on Thistle’s menu. Our Fig and Hazelnut Bar will satisfy an afternoon sweet tooth. It’s low in added sugar and has an awesome balance of protein, healthy fat, and high-fiber carbohydrates. If you enjoy being active after school, consider trying our 24 Carrot Gold Muffin (a Thistle favorite!) for the energy you need to get the most out of your workout or sports practice. 

You’ll find lots of savory smart snacks on Thistle’s menu, too. With ingredients such as cashews, nutritional yeast, and seeded crackers, our Cashew Pub Cheese with Almonds and Apricots packs in the plant-based protein. Even when shared with a friend, this smart snack still provides 8 grams of protein and 5 grams of fiber, making it a great choice for crushing after-school hunger. Other savory smart snack faves include our Sesame Edamame Dip and Kombu Hummus. 

Whether you make them yourself or select them from Thistle’s menu, smart snacks are the perfect solution to after-school hunger and afternoon slumps. Smart snacks nourish your body and help you power through the rest of your day. 

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