Foods children should eat after school to recharge before homework
By Katemarthason Okudo, August 24, 2026As schools reopen across Kenya for the third term on Monday, August 24, children are returning to busy days filled with lessons, activities and assignments.
After several hours in class, a child may arrive home tired and hungry. What they eat at this point can make a difference, especially when they are expected to sit down and concentrate on homework.
An after-school meal or snack does not have to be complicated. The idea is to provide enough energy and nutrients to help a child recover from the school day without leaving them too full or sluggish.
Bananas and other fruits
Fruits are an easy place to start because they provide carbohydrates, water and other nutrients without requiring much preparation.
A banana, orange, apple, pawpaw or a small serving of seasonal fruit can help a hungry child get some energy before homework. A banana can also be paired with yoghurt or a small amount of peanut butter to make the snack more filling.
The NHS recommends fruit and vegetables as healthier alternatives to biscuits, sweets and other sugary snacks for children after school.
Eggs with wholemeal bread
An egg with wholemeal bread can make a simple and satisfying after-school meal.
Bread provides carbohydrates, which are an important source of energy for growing and active children, while eggs provide protein. Protein is needed for growth and helps maintain muscles and other body tissues.
Children benefit from a variety of foods including whole grains and protein sources such as eggs, beans, nuts and meat. For a Kenyan household, this could be as simple as a boiled egg with a slice or two of wholemeal bread and some fruit.
Yoghurt with fruit and oats
Yoghurt can also work well when a child needs something quick before starting homework.
It provides protein and calcium, while oats and fruit add carbohydrates and fibre. The combination can be more satisfying than a sugary drink or sweets and can be prepared within minutes.
Parents can use plain yoghurt and add chopped banana, pawpaw or another available fruit. A small amount of oats can also be mixed in to make the snack more filling.
Sweet potatoes or arrowroots
Not every after-school meal needs to be a snack straight from the fridge. Boiled sweet potatoes or arrowroots can provide a practical option for children who come home very hungry.
These foods provide carbohydrates that can help replenish energy after a long school day. They can be served with an egg, beans, yoghurt or milk to add protein.
This combination is particularly useful when the child still has several hours before the evening meal and needs something substantial enough to keep hunger away while studying.
Beans, maize and other familiar foods
Leftover home-cooked foods can also make useful after-school meals instead of being pushed aside.
A small serving of beans with maize, rice or another whole-grain food can provide both carbohydrates and protein. It can be especially suitable for children who have had a physically demanding school day or extracurricular activities.
Children need regular meals and snacks because their smaller stomachs and high energy needs can make it difficult to meet their nutritional needs through main meals alone.
Do not forget water
Food is not the only thing children need when they return from school.
A glass of water should be offered alongside the snack, particularly if the child has been active or the weather is warm. Water is a better everyday choice than relying on fizzy drinks, energy drinks or heavily sweetened beverages..
The goal is not to prepare a large meal every afternoon. A simple combination of fruit, a whole-grain food, and a protein source can give a child something useful to eat before they settle down to homework.