Snacks to help kids with ADHD regulate and rebalance after school
It’s 3:30pm. The school bag is dumped on the floor, shoes are kicked off and your child collapses on the couch (or melts down completely).
School takes a lot out of kids with ADHD. After spending six hours navigating social, sensory and cognitive demands, many children come home hungry and depleted, and this can show up as mood swings, big emotions, tearfulness, restlessness, hyperactivity or completely zoning out.
What you feed your child at this time can make a huge difference in how the afternoon unfolds. A nutritious, balanced snack can be a game-changer in terms of supporting nervous system regulation and preventing meltdowns.
For many kids with ADHD - especially those on stimulant medication - lunch is often skipped or barely touched. This makes the after-school snack even more important in terms of helping them refuel and reset after a demanding day.
Not all snacks are created equal. Sugary or highly processed foods can give a short-term energy and mood boost, but this is usually quickly followed by a crash. For kids with ADHD, we want to support balanced blood sugar, sensory regulation and nutrient repletion (for brain and mood)
How to put together a healthy, nourishing after-school snack
A helpful guide is to make sure that each snack contains the following components:
Protein and healthy fats – for longer-lasting energy and satiety (fullness)
Wholegrains or slow-releasing carbs – to prevent blood sugar spikes and crashes
Fruit and vegetables – for fibre, nutrients and sensory input
Here are some simple after-school snack combinations that tick the boxes:
Hard-boiled egg, veggie sticks, hummus, pretzels and strawberries
Wholegrain crackers with cheese, popcorn, cherry tomatoes and apple slices with peanut butter
Green smoothie with a cheese, tomato and avocado toastie
Baked Lebanese bread chips with tatziki or beetroot dip, cucumber slices, bliss balls, rockmelon
Rice cakes with peanut butter and sliced banana, mandarin, celery sticks with cream cheese
How much your child eats will depend on their age, appetite and what they’ve eaten during the school day. These snack plates are aimed at primary school-aged children. Younger children will need smaller portions (for example, either the smoothie or the toastie, not both), and older or more active kids may need more food, especially if they do sport after school.
A few other practical tips
Children with ADHD often have sensory preferences when it comes to food. Some are drawn to crunchy textures like carrots, crackers or popcorn, while others prefer chewy or cold options like bliss balls, yogurt or frozen berries. Including a mix of these textures can make snacks more appealing and more regulating, helping the food feel both satisfying and calming.
Timing matters. Try offering a snack as soon as possible after school - ideally before screens or homework. This helps prevent a full blood sugar crash and gives their body the fuel it needs to settle.
Offer a small plate with a few options, rather than one large item
Let your child help choose or prep a couple of nourishing choices
Keep a few options prepped ahead so you’re not scrambling at 3:30pm
Be flexible - some kids need quiet space first, others want to eat right away
Recipes
Green smoothie
Ingredients:
1 small banana
¼ - ½ cup baby spinach
½ cup frozen mango
1 tbs hemp seeds
1 tbs Greek yogurt
1 tsp pure maple syrup
1 - 1.5 cups milk of choice
Method: Add all the ingredients to a blender and blend until desired consistency
Peanut butter and oat balls
Ingredients:
⅔ cup unsalted peanut butter, e.g. Mayver’s
1 ½ cups rolled oats
¼ cup coconut oil
2 tbs LSA mix
12 fresh dates, pitted, finely chopped
2 tbs chia seeds
1 tbs honey
2 tbs sultanas
Method:
1. Place all ingredients except sultanas in a food processor and pulse until combined.
2. Transfer to a bowl and stir in sultanas.
3. Roll tablespoons of the mixture into balls
4. Place on a tray or in an airtight container and refrigerate for 2 hours or until firm
Source: Woolworths Fresh Magazine (June 2019)
Baked Lebanese bread chips
Ingredients:
- 4 Lebanese bread wraps (preservative-free)
- Olive oil
- Salt, pepper, herbs and spices (whatever you like)
Method:
1. Cut the Lebanese bread into small pieces (tip: cut two wraps at at time, using kitchen scissors)
2. Arrange the bread pieces in a single layer on a baking tray
3. Spray or brush the chips with olive oil
4. Sprinkle seasoning of choice on the chips
5. Bake at 160 degrees for 10 minutes
6. Serve with your favourite dip!