Timing. Kids will eat almost anything as they walk through the door after school. By planning ahead, you can make it easy for them to choose wisely. Place a fruit basket on the table, or cut up fresh fruits or vegetables and place them strategically at the front of the fridge. And instead of filling the pantry with cookies and soda, stock up on seltzer, nuts, dried fruit and whole-grain crackers. Young scavengers eat what they find. Most important, don’t let the afternoon become a snackathon. Limit snack time to 10 or 20 minutes and send your child off to do something active.

Total. The food portions offered in restaurants and supermarkets seem to grow larger every week. A single package of snack food often contains two or three adult servings. Your child’s ideal portion size will depend on her age and activity level but, as a general rule, snacks should include a single serving from one or two food groups. By checking the nutrition labels on packaged foods, you can help your kids avoid the supersize trap.

Type. The quality of your children’s snacks is critical, too. Processed convenience foods are often loaded with fat, salt and sugar, and low on nutrients and fiber. The ideal snacks are just the opposite–minimally processed, rich in vitamins and minerals and light on added ingredients. Here are some specific suggestions:

Fruit doesn’t have to be boring. Venture beyond apples by mixing up berries, oranges, mangoes, grapes and pomegranates. Or add fresh fruit to plain or vanilla yogurt.

Make a smoothie by blending fresh fruit with juice, yogurt or low-fat milk.

Use orange juice to make Popsicles, or try freezing bananas and other fruits on a stick.

Offer a bowl of high-fiber cereal (at least three grams per serving) with skim or low-fat milk.

Spread a tablespoon of peanut butter on an apple or banana.

Spread a fruit or nut butter on whole-grain bread or crackers.

Cut up fresh vegetables (tomatoes, carrots, peppers, broccoli, cauliflower) and serve with a little low-fat dip or dressing.

Make a mini-pizza on whole-wheat bread or an English muffin by adding tomato sauce and a little shredded cheese.

Instead of cookies, offer whole-wheat graham crackers.

Instead of chips, try breadsticks or pita with hummus, or make popcorn (skip the butter).