After-School Hunger: Build the Bridge Snack

Why it matters (quick science): Protein + fibre keeps you steady so homework/practice doesn’t feel impossible.

How to do it (2 steps):

1. Pick a protein (yogurt, cheese, hummus, nuts).

2. Add a fibre carb (fruit, whole-grain crackers, toast).

5 Ready-to-Go Combos:
💡 Hummus + crackers + carrots
💡 Yogurt + granola
💡 Cheese + grapes + pretzels
💡 Peanut/seed butter toast + apple
💡 Trail mix (nuts/seeds + a few choc chips)

Troubleshooting:

• "I'm not hungry at dinner, but then really hungry late at night" → ask for a smaller portion at dinner or keep your meal on the side to re-heat and eat later on if that works best for you. 
• “I still overeat at dinner” → make the bridge snack palm-sized.
  
• “Practice soon” → lower fibre; keep it lighter.

Checklist:
✔️ Protein + fibre carb
✔️ Palm-size portion
✔️ Water alongside
✔️ Snack window: 3–4 p.m.

Mini-Guide (save/share):
Bridge formula: Protein + Fibre Carb between school and dinner.