Make Health Your Habit as a Family

By Dr. Joanna Dolgoff, Wellstar pediatrician

When school is in session, finding the perfect after-school snack that balances nutrition and deliciousness can feel like quite a task. As a board-certified Wellstar pediatrician, I understand the importance of fueling growing bodies with the right nutrients. With that, I'm excited to share five wholesome after-school snack ideas that are easy to make and fun for kids to eat. 

1. Celery Caterpillars

This creative snack recipe offers a good balance of protein from peanut butter, along with a variety of fruits and vegetables, providing essential vitamins and antioxidants for growing children.

What You’ll Need:
Peanut butter
Celery
Grapes
Blueberries
Grape tomatoes
Candy eyes

Directions:

1. Fill stalks of celery with peanut butter.
2. Place grapes, blueberries or grape tomatoes atop celery sticks. These will be the body and head of your caterpillars. 
3. Apply peanut butter to the backs of candy eyes, then place eyes on grape, tomato or blueberry to create face.
4. Optional: Cut thin matchsticks from a celery stick and place behind candy eyes to create the antennae. 

2. Apple Sailboats

This recipe is excellent for kids as it combines the crisp sweetness of apples, a good source of fiber and vitamins, with protein-rich peanut butter and the added crunch of Cheerios to create a tasty and nutritionally balanced snack. Toothpicks may be a choking hazard for children, so supervise as your family makes and enjoys this snack. 

What You’ll Need:
One apple
Peanut butter
Cheerios
Low-fat cheese
Toothpicks

Directions:

1. Cut apple in half and remove the apple’s core. 
2. Spread peanut butter across the flat side of your apple halves. 
3. Place Cheerios on top of peanut butter spread. 
4. Using a thick slice of cheese, cut triangular sails for your apple boats. 
5. Attach sail to boat using toothpick.

3. Krazy Kabobs 

This krazy kabob recipe is a playful and nutritious way to encourage children to enjoy a variety of fruits. Filled with hydrating watermelon, sweet cantaloupe, refreshing honeydew, juicy pineapple, antioxidant-rich blueberries and grapes, these skewers provide a spectrum of vitamins and flavors, promoting a fun and healthy snacking experience for young taste buds.

What You’ll Need:
Watermelon
Cantaloupe
Honeydew
Pineapple
Blueberries
Grapes
Wood skewers
Fruit-shape cutters (stars, hearts, etc.)

Directions:

1. Cut horizontal slices of your larger fruits (watermelon, cantaloupe and honeydew). 
2. Use your fruit cutters to cut shapes out of your fruit slices. 
3. Place any creative combination of fruits or fruit shapes onto your skewer to create the ultimate krazy kabob.

4. Veggie Cars

This wholesome veggie car recipe is a fun way to encourage children to enjoy their vegetables. With vibrant baby peppers and baby cucumbers, the snack not only provides essential vitamins, but also engages kids in a fun, hands-on experience of assembling their own veggie cars, promoting both healthy eating and interactive play. Toothpicks may be a choking hazard for children.

What You’ll Need:
10 baby peppers
Six baby cucumbers
Toothpicks

Directions:

1. Slice cucumbers into half-inch rounds, discarding the ends. These will be your wheels. 
2. Place two toothpicks through each pepper. The toothpicks will serve as the axels to your cars. 
3. Push one cucumber round onto the ends of each toothpick to form the full car.

5. Banana Lollipops 

These banana lollipops offer a delightful and healthier alternative to traditional sweets. With the natural sweetness of bananas and the richness of dark chocolate, the recipe makes for an enjoyable, nutritious after-school snack for kids of all ages.  

What You’ll Need:
One banana
Chopped dark chocolate bar
Popsicle sticks
Wax paper and baking sheet

1. Unpeel banana and slice into inch-thick rounds, discarding the ends. 
2. Insert one popsicle stick into each round. 
3. Place chopped dark chocolate into microwave-safe bowl and heat until melted. 
4. Dip each banana round into chocolate.
5. Place popsicles onto wax paper-covered baking sheet and let freeze for 45 minutes.  

As a pediatrician dedicated to the well-being of children, these snack ideas offer more than delicious bites—they pave the way for a lifetime of healthy habits. Incorporating a variety of fruits and vegetables, these recipes not only provide essential vitamins and minerals, but also engage young minds in the joy of preparing and enjoying wholesome foods. Learn more about how to keep your kids happy and healthy by scheduling an appointment with a world-class Wellstar pediatrician today. 

A graduate of New York University Grossman School of Medicine, Dr. Joanna Dolgoff is a board-certified pediatrician with Wellstar.

Wellstar’s content, and all related media, are provided for educational and informational purposes only and does not constitute providing medical advice or professional services. Consult a pediatrician for the diet that’s best for your child.

The new school year comes with a lot of change for children—a different classroom, teacher, peers, learning material and routine. These changes can cause stress and anxiety in some children and teens, especially if they struggle in school and dread going back.

How to respond to stress

Kids and teens of all ages can feel stress at times, and that’s normal. It’s essentially a signal to get ready for what’s coming. With typical back-to-school stress, a parent or caretaker can help adolescents start the school year with confidence—and gain important coping skills—with the following tips.

1. Listen and validate your child or teen’s feelings.
2. Talk through what they can expect of everything from the morning routine to the bus ride to the school day and dismissal.
3. Visit the school and the classroom, especially if the child is younger or is new to the school.
4. Check in with your child about how the year is going so far.
5. Look ahead at what the rest of the year could be like.

Recognize chronic stress and anxiety

Stress can be good for kids. But on the other hand, chronic stress and anxiety that lasts for more than a few weeks aren’t healthy. In recent years, Wellstar Pediatrician Dr.  Andrew Doyle has noticed a growing number of adolescents, especially females, have anxiety.

“It’s normal to have stress; it’s not normal to have anxiety,” Dr. Doyle said. “Understandably you get nervous with new situations that make you uncomfortable, but you’re still able to do it and have fun. Significant anxiety starts to interfere with a child or teen’s ability to do what they need to do—homework, school, social situations. That’s when it’s helpful to get it checked out.”

In addition to having difficulty participating in and completing activities, signs of anxiety in children and adolescents can include difficulty sleeping, abdominal pain, headaches, significant changes in appetite or an explosive temper.

Effective treatments include lifestyle changes, medication and therapy. For example, lifestyle changes can include getting enough sleep, exercising, eating a healthy diet and planning downtime from social media and life responsibilities.

“Therapy and role-playing can help you recognize your stressors and think through how to handle them ahead of time so you can face those situations,” he said. “For example, on exam day, start with positive self-talk. You can say, ‘I’m feeling nervous. I have a headache and an upset stomach. I know that’s because I’m anxious. I’ve taken many tests before and I can do this, so I don’t need to worry about it.’ Breathing exercises before the test can help you stay calm.”

Start the year strong with a wellness screening

Another way to begin the school year right is to check in on your child’s emotional and physical health. Wellstar pediatricians will get to know your child and help them live their healthiest.

“I try to do whatever I can to help our patients and families so that when they leave my office, I've given them something to hold onto that is going to make life better for them,” Dr. Doyle said.

Find a pediatrician near you and book your child’s back to school exam so they can start the year strong.