Extension for Real Life Blog

Back-to-School: How to Stock the Kitchen

As school starts back, planning daily meals and snacks are once again at the top of our weekly to-do list. But making sure everyone has something nutritious to eat can be challenging.

Many families need quick, easy options for busy mornings and afternoons. That means snacks and meals should be convenient for both kids and parents. Start by making sure you have a stocked pantry, fridge, and freezer to make it easier to prepare balanced meals and snacks.

In the Pantry

• nut butters (or nut-free options like sunflower butter)
• whole-grain crackers or rice cakes
• pretzels
• trail mix
• nuts
• popcorn
• low-sugar granola bars or protein bars
• instant oatmeal packets
• low-sugar cereals
• applesauce or fruit cups packed in 100% fruit juice
• canned beans or lentils
• pasta, quinoa, or brown rice
• tortillas or sandwich bread

In the Freezer

• frozen fruit
• frozen vegetables
• frozen whole-grain waffles or pancakes
• pre-cooked rice or quinoa
• make-ahead items like mini quesadillas and homemade popsicles

In the Fridge

• sliced cheese or cheese sticks
• yogurt
• hard-boiled eggs
• deli meats or cooked chicken strips
• hummus or guacamole
• fresh fruits and vegetables, washed and cut

Give kids responsibility and foster independence by having them choose their own snacks and pack their own lunchboxes. Make it easy for them to help themselves to a snack or quickly pack a lunch.

• Pre-portion items like trail mix, nuts, or popcorn for quick snacks. Try to keep portions around 130 calories.
• Show kids how to pair items that will keep them energized. Choose lean proteins and fiber-rich carbohydrates, such as cheese sticks and fruit.
• Set up the pantry and fridge in a way that makes it easy for kids to make their own snack combinations.

These are just two of the recipes from our Extension Publication 3568, “Healthy Snacks for Kids on the Go or at Home.” Check out the full publication for more snack suggestions and recipes.

Energy Balls

Ingredients

1 cup quick oats

½ cup mini chocolate chips

¼ cup honey

¼ cup nut butter (any variety)

2 tablespoons chia seeds

1 teaspoon pure vanilla extract

Steps

1. Wash your hands with soap and water.
2. Add all the ingredients to a mixing bowl and stir.
3. Cover with foil. Refrigerate for 30 minutes.
4. Roll into 1-inch balls.
5. Enjoy!

Note: Do not give honey to children younger than 1 year old.

Tip:

Try this snack to add more fiber to your diet!

Fruit Smoothie

Ingredients

½ cup milk

¾–1 cup fruit

¼ cup yogurt

Steps

1. Wash your hands with soap and water.
2. Add all ingredients to the blender. Blend until smooth.
3. Add a straw and enjoy!

Tips:

Frozen fruit is a great option for smoothies.

Add a handful of spinach leaves for more nutrients and fiber.

You can use any variety of milk or milk substitute.

Blog Topics