It's a scene that plays out daily in homes everywhere. Kids come in from school and head straight to the kitchen looking for something to eat. How can you can make sure your child gets nourished but still has room for a healthy dinner? Read on.

Though kids need less frequent snacks as they get older, it's not surprising that most are hungry after school. Many kids eat lunch early - 11:30 or even before - and then have an afternoon of classes and maybe even an after-school activity before their next chance to eat. It's no wonder the snack food vending machine looks so appealing at the end of the day.

Depending on your child's age and after-school routine, you may not always be able to control what he or she eats in the late afternoon. But don't throw in the towel just yet. Take these steps to guide your child to good after-school snacks that will be satisfying and still leave room for a nutritious dinner.

Figure Out The Timing 

Put yourself in your kids' shoes and consider their eating schedules on a normal weekday. Some younger kids may have a mid-morning snack, but most older school-age kids won't. Get the answers to these questions: When is lunchtime? What and how much do they eat at lunch? Do they ever skip lunch? Does the after-school program serve snacks? This will help you figure out how hungry kids will be when they get home.

You'll also want to think about what time you normally serve dinner. A child who gets home famished at 3 and eats a large snack probably won't be hungry if dinner is at 5:30. Likewise, it may not reasonable to expect a child whose parents work late to go until 7:30 with nothing to eat since lunch. Think about your kids' schedules and plan accordingly.

Create A List Of Healthy Options

Next, talk about which snacks kids would like to have at snack time. Come up with a list of healthy options together and be sure to include a variety of fresh fruits and vegetables. While a slice of cake or some potato chips shouldn't be forbidden foods, such low-nutrient snacks shouldn't be on the everyday after-school menu.

If you can, take your kids along to the grocery store and spend some time reading the nutrition facts labels and comparing products. Pay attention to the amounts of protein, fiber, calcium, and other important nutrients, and don't miss the chance to talk about portion sizes. Together, choose snacks that are low in sugar, fat, and salt. Being involved in the process makes it more likely that kids will learn to make healthy food choices.

Making Healthy Snacks An Easy Choice

No. 1: Blow Your Nose Often -- and the Right Way

It's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can cause an earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other. Wash your hands after blowing your nose.

No. 2: Stay Rested

Resting when you first come down with a cold or the flu helps your body direct its energy toward the immune battle. This battle taxes the body. So give it a little help by lying down under a blanket.

No. 3: Gargle

Gargling can moisten a sore throat and bring temporary relief. Try a teaspoon of salt dissolved in warm water, four times daily. To reduce the tickle in your throat, try an astringent gargle -- such as tea that contains tannin -- to tighten the membranes. Or use a thick, viscous gargle made with honey, popular in folk medicine. Steep one tablespoon of raspberry leaves or lemon juice in two cups of hot water; mix with one teaspoon of honey. Let the mixture cool to room temperature before gargling. Honey should never be given to children less than 1 year old. 

No. 4: Drink Hot Liquids

Hot liquids relieve nasal congestion, help prevent dehydration, and can soothe the uncomfortably inflamed membranes that line your nose and throat.

No. 5: Take a Steamy Shower

Steamy showers moisturize your nasal passages and relax you. If you're dizzy from the flu, run a steamy shower while you sit on a chair nearby and take a sponge bath.

No. 6: Use a Salve Under Your Nose

A small dab of mentholated salve under your nose can open breathing passages and help soothe the irritated skin at the base of the nose. Menthol, eucalyptus and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw.

No. 7: Apply Hot or Cold Packs Around Your Congested Sinuses

Either temperature may help you feel more comfortable. You can buy reusable hot or cold packs at a drugstore. Or make your own. Take a damp washcloth and heat it for 55 seconds in a microwave (test the temperature first to make sure it's right for you.) Or take a small bag of frozen peas to use as a cold pack. 

No. 8: Sleep With an Extra Pillow Under Your Head

This will help with the drainage of nasal passages.  If the angle is too awkward, try placing the pillows between the mattress and the box springs to create a more gradual slope.

No. 9: Don't Fly Unless Necessary

There's no point adding stress to your already stressed-out upper respiratory system, and that's what the change in air pressure will do. Flying with cold or flu congestion can hurt your eardrums as a result of pressure changes during takeoff and landing. If you must fly, use a decongestant and carry a nasal spray with you to use just before takeoff and landing. Chewing gum and swallowing frequently can also help relieve pressure.

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