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It’s common knowledge that after school is prime time for snacking, and is also a time when many kids make, shall we say, less than nutritious food and beverage choices. Here are a few waistline-friendly after school snack alternatives your kids are sure to love:

--Potato Chips/Fries - cut the potato(es) in the desired shape (round, rectangular, oblong, etc.). Fully coat with egg whites. Season with a touch of salt or other herbs as desired. Bake at 350 until golden brown. Serve with sugar-free catsup.

--Popcorn: Air pop popcorn, and on it drizzle a moderate amount of powered butter substitute, light parmesan cheese or even honey for a tasty twist.

--Pizza: On a fat free/low calorie/low carb whole grain tortilla (or whole grain bagel), smear tomato paste or sauce and top with fat free cheese, whatever veggies the child likes, and even lean meats such as ham or turkey dices. Bake at 350 until cheese is melted with a few brown spots on top.

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Mexican fiesta-themed parties and picnics are all the rage. Make your family's culinary trip South of the Border a healthy one with this kid-friendly fare they'll exclaim is "delicioso":

--Quesadillas: Pan sauté sliced or diced green, red, and/or yellow bell peppers and onions with a touch of olive oil and salt until cooked down and soft. Save your precious time and don't both cooking chicken from scratch! Take advantage of pre-cooked and packaged chicken, such as "Louis Rich Cuts," to assure you have more time visiting rather than cooking. When the vegetables are about half-way done, add the chicken and cook until warmed all the way through, which will happen by the time the veggies are soft. Cook further to caramelize to taste. Add other seasons and flavors to taste, such as a dash or two of worcestershire sauce, salsa, etc. Pour this entire hot mixture into a bowl along with an equitable amount of shredded fat-free cheddar cheese. Mix thoroughly until cheese is evenly melted through. Place three or four large scoops of this mixture on a fat-free burrito-size tortilla and spread out until even, leaving a touch of unfilled border along the edge. Then, top with another tortilla and press flat to ensure the tortillas stick to the mixture on each side. Warm both sides of this "tortilla sandwich" in a clean non-stick pan with no oil until the tortillas brown slightly. Slide onto a cutting board and cut into wedges. Serve with salsa and fat-free sour cream.

--Corn & Black Bean Salad: Drain two 14 oz. cans of black beans in a strainer, and rinse clean. Drain four 7 oz. cans of "Mexicorn". Chop 3/4 cup of green onion. Toss all ingredients together with a moderate amount of olive oil and salt. Serve. Consider adding other embellishments such as diced tomato or avocado.

--Black Bean Dip: In a food processor, add one 14 oz. cans of drained, but not rinsed, black beans. Add salsa, 1/2 teaspoon garlic powder and 1 tablespoon worcestershire sauce. Blend until smooth. Serve with fat free, baked tortilla chips. If desired, can top with diced fresh tomatoes, green onions and/or fat free sour cream.

--Tortilla chips: Cut Chinese wonton squares (usually found in the produce aisle) in half diagonally so they become triangles. Spread out evenly on a baking sheet, lightly spray with cooking spray, and sprinkle on a dash of salt. Bake at 350 until crunchy. Eat alone, or serve with fat free salsa or the below-described Mexican bean dip.

--Mexican bean dip: Drain and food process two 14-oz cans of black beans. Add 3/4 cup of fat free salsa and 1/2 tablespoon of Worcestershire sauce, and blend until completely smooth. Top with a dab of fat free sour cream, fat free cheese, diced tomatoes, chopped green onions, etc. as desired.

--Mexican fare is not just for dinner! Egg White Mexican Omelet: separate egg yolks from whites – discard yolks (or, if preferred, use an egg substitute product). Beat and cook eggs omelet style in one pan while sautéing green peppers, mushrooms and onions in another (in cooking spray, not oil). When all is cooked through, place cooked veggies in center of omelet and fold eggs over. Top with fat free cheese and salsa.

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Here are two quick and healthy recipes that do a body good:

Spaghetti Squash (great as a vegetable side dish): wrap in saran and microwave until easily forked. Cut in half, remove squash “spaghetti”, and lightly cover with stewed tomatoes or a healthy tomato-based spaghetti sauce.

Pasta Salad (perfect for lunch or dinner): cook tri-colored vegetable or whole grain rotini noodles until tender. Toss with a slight amount fat free Italian dressing (to coat), kidney beans, chick peas, other legumes, dices tomatoes, onions and other veggies of choice and, if desired, shaved turkey or ham. Toss with a small amount of parmesan cheese and a dash of salt.

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For the lactose tolerant, here are a few healthy, dairy-intensive snack and/or dessert ideas:

--Fruit smoothies are a warm weather staple that can, and should, also be enjoyed year-round. While fruit smoothie recipes abound, it need not be a complex process. Simply blend, in amounts to your personal liking, either plain or flavored fat/sugar-free yogurt with skim milk, ice cubes, and either fresh or frozen fruit chunks. For added sweetness you can add a touch of honey or an artificial sweetener such as Splenda®. Blend and enjoy!

--Healthy ice cream sandwiches are a snap - and always a crowd pleaser! Purchase any type of round fat/sugar free cookie on the market (preferably the new whole grain varieties) or bake any low fat/calorie cookie recipe from scratch. Sandwich waistline-friendly sherbet, sorbet or gelato between two cookies and press to make a sandwich. For added excitement, flavor and visual interest, you can also roll the outside edge of the "sandwich" in chopped unsalted nuts, shredded coconut, raisins or finely diced fresh or dried fruit.

--While the word "parfait" may not be in your child's vocabulary, (s)he will love making - and eating - this snack layered with goodness. In a cup or bowl, simply create thin, alternating layers of non-fat yogurt, low-fat granola (or other heart-healthy cereal product), and fruit slices or whole berries. Make as many layers of each as you like, then dig in!

--And, let's not forget how much colorful, jiggly Jell-O® can delight, especially when it is jam-packed with diced fruit. And, in keeping with our dairy theme, don't forget to top with a dab of fat-free whipped topping!