5 snacks on-the-go with busy kids

RosemaryM 17By Rosemary Marchese

Physiotherapist and mum of 3 fit kids

5 snacks on-the-go with busy kids

Hungry kids are usually cranky kids…well, in my house anyway. And after a busy day at school they are often ‘starving’ when they get home (and let’s not get into whether or not they at their lunch). After school snacks in my house need to be easy to prepare and nutritious. And they need to be just filling enough to get them through the afternoon without spoiling their dinner appetite.

I’ve toyed around with the idea of skipping afternoon tea, and I know a few parents that opt for this approach. I can empathise with the entire ‘it will spoil their dinner’ approach but it doesn’t work for my kids who tend to be quite busy after school with activities, homework or playing. They only have a small digestive system and it needs time to digest. Asking them to eat large meals over three occasions during the day just doesn’t work. Well, not in my house anyway.

I’m always looking for some quick and easy ideas so here is a batch to get you through the next few days.

Quick and easy snacks for busy kids

  1. Chopped apple sprinkled with cinnamon.
  2. Boiled eggs and nuts
  3. Chopped fruit and yoghurt (natural) – add a good source of vanilla protein if they don’t like the flavour of natural yoghurt.
  4. Weetbix smoothie (see recipe below)
  5. Sliced apple with homemade peanut butter
  6. Celery sticks with homemade hummus
  7. Pineapple topped with chopped mint (so yum).
  8. Half a toasted cheese sandwich (if they are particularly hungry).

Hints and tips:

  1. Add in little extras of goodness at every opportunity, e.g. add Chia seeds and silvered almonds on top of yoghurt
  2. Have chopped vegetables ready to go in the fridge.
  3. Bake a healthy slice on the weekend and freeze in small portion sizes.
  4. Keep afternoon snacks small in portion sizes.
  5. Avoid packaged foods that will lead to an energy slump and chemical overload in their little bodies.
  6. A squeeze of lemon or lime juice will stop apples going brown.

Weetbix smoothie recipe


  • 1 cup of milk (your choice)
  • 1 weetbix (Hint – choose your brand carefully as some wheat biscuits have more sugar than they other)
  • 1 chopped banana
  • ½ cup frozen berries


  • Blend and serve.
  • Additional extras: ½ teaspoon of chia seeds or cacao or both.



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’. Visit www.thefitbusymum.com.au

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