Healthy after-school snacks

Skip the juice

You might think fruit juices are good for your kids, but they're loaded with sugar and calories. So ditch the juice and instead give them dried fruit, which contains fibre and nutrients but still has plenty of sweetness to keep them satisfied.

Fresh fruit is another healthy option, but stick to varieties that aren't difficult to eat; messier fruits that involve more work - like whole oranges - might deter kids. Try easy-to-peel bananas, or portion grapes into plastic bags and store them in the freezer for a quick, healthy snack your kids can enjoy anytime.

'Make it user-friendly and easy to eat,' advises Fernstrom. Smoothies made from low-fat yogurt and fresh fruit also make for a filling, healthy treat.

Portion control is key

Keep lots of individually packaged snack foods around the house. 'There are no bad foods, just bad portions,' says Fernstrom.

Try mini boxes of raisins, individually wrapped string cheese, low-fat puddings in single servings - many snacks you buy in the supermarket are now packaged in snack-size bags, which is perfect.

Just make sure your child doesn't eat five of them in one sitting! If you're buying food that doesn't come in smaller sizes, portion it yourself into plastic bags so your kid isn't tempted to eat the whole box.

Create your own crunchy snacks

Have the kids pick out their favorite things - pretzels, raisins, nuts, mini-crackers - and toss them together for a homemade mix.

You might not want your kids eating sugary cereal for breakfast, but portioned into bags and mixed with dried fruit, dry cereal can be a great snack. You can also use it as a substitute for biscuits - give kids dry cereal. They'll still get the familiar taste they love, but with more nutrients.

Don't eliminate; just downsize

Limit the amounts of crisps and biscuits you keep in the house, but don't get rid of them altogether. 'You're not a supermarket,' states Fernstrom.

In other words, you don't need to have every variety of crisp and chocolate bar in your cupboards. Take a family vote or go shopping together, and ask kids to pick out just one kind of biscuit for the week. Then alternate every week. You don't want to deprive them, and if they learn to moderate, they won't sneak off to get their fix of junk food when you're not looking.

'Don't feed the fat tooth'

Baked potato chips are better than fried, says Fernstrom, not necessarily because they have less calories, but because they're less oily and have a better "mouth feel". It's important to give your kids food that tastes less "fried" or greasy, so they don't get accustomed it - or, as she puts it, 'Don't feed the fat tooth.'

Low-calorie popcorn, which provides lots of crunch and salty flavours, is a great way to satisfy those cravings for crisps.