With back-to-school season in full swing this is now an important time to remember that snacks do matter. Did you know that snacks account for about a quarter of our daily caloric intake? Most people generally eat over two snacks a day, so these small choices matter as they impact our energy, mood, and long-term health. A piece of fruit or vegetables, such as carrots provide you with vitamin A and a banana with potassium. These snacks give you the fiber, vitamins and energy you need to get through the day.
Transitioning to healthy snacking is a simple way to avoid a cycle of skipping meals or reaching for unhealthy processed quick bites that inevitably spike our blood sugar and cause energy crashes. Choosing whole foods like fresh fruits, vegetables, nuts, seeds, or yogurt provide slow-burning fuel to help us sustain energy levels, support mental well-being, and keep your family from becoming “hangry.”
Success starts with preparation such as keeping healthy options visible and ready. It is helpful to always read labels for any hidden added sugar. When eating, practice portion control by serving a set amount rather than snacking directly from the package, which helps prevent mindless overeating. By involving your children in selecting and preparing these wholesome treats, you turn snack time into an opportunity for better health and family bonding. Transforming snack time into a healthy habit is easier than you think when you involve your little ones in the process.
Stock your kitchen with fresh seasonal fruit and pre-chopped vegetables so they are always within reach, such as apples, pears, or bananas and carrots, broccoli, snap peas. Incorporate these with healthy dips such as hummus, nut butters, or yogurt. Additionally, a small handful of nuts or seeds, like almonds, pistachios, or pecans are an excellent protein filled choice to help keep hunger at bay between meals. Freshly popped popcorn, or brown rice cakes with nut butter or avocado are also great nutritional snacks.
With a little planning, such as keeping a consistent grocery list and prepping ahead you can ensure your family stays energized, healthy, and ready to tackle the new school year with confidence.
Laura McDermott, MSIN
(Master’s of Science in Integrative Nutrition)
Laura’s Healthy Hummus
Beans and legumes provide the body with fiber, protein, and healthy fats. They also help to keep us feeling full longer. By making it yourself you can control the salt and additives that often come in store bought containers.
INGREDIENTS
One can of garbanzo beans
One fresh lemon
TBSP of tahini
TBSP of olive oil
Salt
Paprika
PROCEDURE
In a Vitamix or food blender, add the beans (liquid included), juice of one lemon, a full tablespoon of tahini, a tbsp of olive oil, a tsp of salt, dash of paprika. Blend Well. Taste it and add more of what you want for seasoning or texture. A few garlic cloves may be used for added flavor in the blending.
YIELD
Makes serving for four. An additional can of beans can be added for more people.
TIPS
Try mixing the can of garbanzo with a can of edamame or another type of bean or vegetable for an alternative, nutritious hummus dish. For a spicy hummus add some cayenne pepper.