After-School Hunger: Why it Happens and Ideas for What to Serve
Written by summerlunch+ staff Katelyn Maclellan
Lots of families know the “I’m starving!” moment right after getting home from school. Even when sent to school with a full lunchbox, kids still sometimes come home extra hungry after a busy day of learning, playing, and growing.
This after-school hunger is normal, and a balanced snack can help! Snacks can help bridge the gap between meals, give kids energy, and provide important nutrients.
Why Does this After-School Hunger Happen?
Kids are using energy all day at school. All of the activities that make up a school day, such as learning, recess, gym class, and socializing, can increase a child’s appetite. On some days, kids may come home hungrier than others, even when they’ve eaten the same amount as usual. Kids also have smaller stomachs, which can make it harder to eat enough at meals to carry them through the entire day.
The amount children eat can vary for many reasons. Health Canada notes that growth, activity levels, and emotions can all affect a child’s appetite. Some days, kids might feel extra hungry simply because their bodies are growing. Growth spurts are one reason why kids might eat more one day and less another.
Emotions can affect appetite too. Excitement, stress, or sadness may change how much a child eats from one day to the next. Kids may not always recognize or explain that they are hungry. Sometimes hunger shows up as being tired, frustrated, or having difficulty concentrating.
Why Snacks Are Important
Snacks can be an important part of a child’s eating pattern. The Canadian Paediatric Society says children need 3 meals a day and 1 to 3 snacks, and that healthy snacks are just as important as food served at meals. Snacks are another opportunity to offer nutritious foods to children throughout the day that support their growth and development.
Younger kids often benefit from regular snacks because they may not eat enough at meals to meet all their energy and nutrient needs. Older kids might need snacks to keep their energy levels up throughout the day. An after-school snack gives kids a chance to refuel and helps with their varying levels of hunger from day to day.
What Makes Up a Balanced Snack?
Here is a simple formula to build a tasty and nutritious after-school snack:
A protein food
A whole-grain
A fruit or vegetable
Combining at least two of these groups makes a snack that is satisfying and nutritious.
Young children might have smaller appetites. Health Canada encourages not focusing too much on how much children are eating and to let children decide how much they eat.
To manage this, try starting with smaller portions and let kids ask for more if they are still hungry. Some days, one small snack will be enough. Other days, they might need more. Appetite can naturally vary depending on activity level that day, growth spurts, and emotions.
Remember, the goal isn’t to make every snack “perfect”, but to offer kids satisfying and nourishing snacks that bridge the gap between meals.
Bottom Line
After school hunger is normal and can vary a lot from day to day. Kids spend their days learning, playing, and growing, which uses a lot of energy. A balanced after-school snack is a simple way to help them refuel after a long day at school.
Snack time does not need to be complicated. Use our simple snack formula, or download our handout for 10 balanced after-school snacks that are easy to put together.