“Hey, mom, what’s there to eat?”

Mothers (and dads if they’re home) get used to hearing that question as soon as the kids come through the door after school. For years, some parents have resorted to easy answers — a package of Ho-Hos or a bag of Cheetos. That may be quick and make the kids shut up, but it’s also one of the reasons for the often-lamented childhood obesity epidemic.

Grabbing a bag of potato chips and sitting in front of the TV or video games is even easier when the parents aren’t home. But that needn’t be the case, said Heather Winn, extension educator for Cherokee County Oklahoma State University Extension Service. Your children don’t need to become Twinkie terrorists.

“There are lots of healthy good snacks for kids, even if you’re not there when they get home,” said Winn.

She said her sons, who are in middle school and beginning kindergarten this year, are always hungry when she picks them up in the afternoon, because they’ve been busy mentally and physically all day.

Winn thinks convenience is the key when giving children healthy after-school snacks. Make it just as easy for them to grab a snack as a candy bar, bag of chips or box of cookies.

“There are pretzels, raisins, apple slices, things they can eat that don’t have to be microwaved,” she said.

The raisins or apple slices contribute to the five fruit and vegetable servings children need to eat daily. Pretzels or rice cakes can give them an additional grain serving.

You can buy prepackaged puddings, fruit cups, small boxes of raisins, or pretzel bags. But it’s cheaper to package the items yourself, in baggies or small plastic dishes that can be kept in the refrigerator and easily accessible to the children.

“If it’s something they can grab, pick up and eat they’ll do it, even if it’s healthy,” Winn said. “Even as adults, we’d pick them up and taken them, rather than just eat something we shouldn’t.”

While it’s still hot, kids like something cold. Winn suggests making frozen Popsicles from fruit juice. You can get molds, or improvise your own with plastic cups and sticks.

Michelle Goss, clinical dietitian for Cherokee Nation’s Three Rivers Health Clinic, said back-to-school time is not only a good opportunity for parents to think about clothing and supplies, but about their children’s nutrition.

“Healthy snacks should be low in added fat, sugar and salt, small in portion, and made form less processed ingredients and more fresh ingredients.

Goss suggests these healthy snack ideas:

• Cut up raw veggies or fresh fruit and serve with peanut butter, cheese, or low-fat dressing or dip.