5 after school snacks for active kids

RosemaryM 17By Rosemary Marchese

Physiotherapist and mum of 3 fit kids

5 after school snacks for active kids

I love simple snacks. I’m also a big fan if there is no baking involved so that I can whip it together while the kids are putting their school bags away and getting changed after a day at school. This week, I’ve put together some easy, refreshing ideas that can all be put together in a few minutes.

Day 1: Rockmelon smoothie

Serves: 1 Prep: 10 min Cook: rockmelon and banana smoothie


  • 1 cup cold rockmelon
  • 1 frozen banana
  • ½ cup of chilled coconut water
  • ½ cup ice

N.B: Additional optional extra: 1 mint leaf.


Blend together and serve. Yum!

Day 2: Coconut mango kiwi smoothie

Serves: 2 Prep: 10 min Cook: shutterstock_378403609_coconut mango kiwi smoothie


  • ½ cup coconut water
  • 1 medium to large mango
  • 1 kiwi
  • 2 cups fresh baby spinach
  • 3 tablespoons shredded coconut


Blend together and serve.

Tip: Add another ½ cup of coconut water if too thick for you.

Day 3: Easy avocado dip with carrot sticks

shutterstock_361185977_avocado dip

Serves: 4 Prep: 10 min Cook:


  • 2 large avocados, mashed with fork
  • 1 garlic, crushed
  • 1 small tomato, chopped
  • 2 tablespoons of lime juice.


Mix together with fork. Serve with carrot sticks.

Day 4: Open grill sandwich 

Sometimes it doesn’t have to be complicated! There’s nothing wrong with melted cheese onshutterstock_90751082Open cheese toast every once in a while. This one might be a good idea for the kids that have a packed afternoon of sport ahead of them. For others it might just spoil their appetite for dinner so choose portion size wisely. Simple choose the best quality bread and cheese you can find (without hidden nasties – better still, make the bread yourself) and melt the cheese on the toast in the grill! Easy! Serve with glass of water or your choice of milk.

 Day 5: Pineapple and strawberry sticks

fruit sticksGo back to basics with fruit on a stick. Choose your own but I love the look of pineapple and strawberry. Plus they are a really yummy combination. Add in a small serve of nuts on the side for the protein kick to keep them sustained till dinner.




Rose is a Fit Busy Mum of 3 fit kids. She aims to empower mums who are time poor. She acknowledges that mums are ‘busy’ but tries to inspire them to regain their fitness through simple everyday habits that she promotes through her book ‘The Fit Busy Mum: Seven habits for success’.

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