It’s started. The after school activities. Dance, gymnastics, martial arts, hockey, ringette, basketball, swimming, piano, guitar, choir, drama….Now that I have two kids in after-school activities, I am in need of portable snacks that will nourish and satisfy my kids voracious appetites after school.

My experience is that after school kids are hungry. Either my kids have been too distracted to eat their lunch and now they are famished, or they just need something to help tie them over until supper. Snacks give kids the fuel they need before their activities or active play. It also contributes to a child’s daily nutrient intake.

When it comes to snacking, it is not just the kids that we need to think about…yes, I mean YOU! We are often so focused on our kids that we can easily forget that, we too, need to think of our own appetites, energy levels, and setting ourselves up for healthy living success. I know I have been guilty of not taking care of myself [I am usually just thankful I got the kids to their activity on time]. And then it happens at the hockey rink – someone walks by me with a plate of freshly cooked fresh fries – and then who isn’t hungry?! You know the type of hunger I mean…like when you go to the movie theatre, and suddenly you want popcorn? I know that I am less likely to order my own plate of fries if I have packed myself something to eat to tie me over until we can get supper.

For adults, snacks can help keep your blood sugar levels more stable throughout the day, helping you to manage your hunger and energy. The keys to healthy snacking are to choose your foods wisely, snack when you are hungry and to be portion aware.

Here is one portable snack solution I have created for my family – a frozen smoothie yogurt parfait. It tastes great, it nourishes my kids, and probably most important, my kids will eat it, and be satisfied.



Read more by: Kristyn
Kristyn Hall MSc, RD, is a Mom of two active boys. Kristyn is a Food, Nutrition and Culinary Coach with Energize Nutrition- (formerly Nutrition and Culinary Solutions).

Kristyn helps men and women over 40 achieve vitality and wellness using real food & lifestyle changes, one bite at a time, through health-inspired cooking classes, food and nutrition coaching and project consulting. She is a high-energy and knowledgeable Nutritionist and Dietitian who will infect you with her passion and enthusiasm for good quality food and sound nutrition.

Member Of
College of Dietitians of Alberta
Dietitians of Canada
Frozen Apple Berry Smoothie Yogurt Parfait
Prep Time
5 minutes
Cook Time
0 minutes
4 servings
Nutritional Info
Calories118 / 248 kcal
Fat1 / 5 g
Carbohydrates26 /48 g
Fiber2.5 / 4.2 g
Protein2 / 6 g
Sodium26 / 82 mg
Calcium65 / 151 mg
*2% vanilla yogurt used in analysisSmoothie/Parfait
Source: Kristyn Hall


1 cup(250 ml)frozen blueberries
1(whole)apple, cored
3/4 cup(175 ml)yogurt
1/4 cup(60 ml)apple juice
*Sweeten as preferred


  1. Throw ingredients into a blender.
  2. Blend until smooth. Taste and adjust the ingredient as desired. You can stop here and enjoy your smoothie – for breakfast, for lunch or as part of a snack.
  3. Or, you can divide up into freezer-safe cups or mason jars with lids and create a frozen smoothie yogurt parfait. Freeze your smoothie for two hours.

Top each frozen smoothie with

  1. A generous dollop of yogurt,
  2. Some granola for crunch [nut free varieties are available as needed] and
  3. Fresh berries.
  4. Grab a spoon and enjoy as a fun frozen treat.