Snacks Worth Snacking On

by in Our Dietitan

Snacks matter for all of us. They are the key to maintaining our energy throughout the day and controlling our appetite. A well-made snack adds great nutrition and even helps you to improve your overall diet. Here I offer you some satisfying snack suggestions that are sure to add something positive to your day.

Snacks for Engaging Kids

Trail Mix Bar: Select from a variety of Guiding Star rated ingredients such as nuts, seeds (such as pumpkin), cereal and dried fruit or fruit crisps, Goldfish Cheddar Baked snack crackers (1 Guiding Star) and/or possibly a chocolate or peanut-flavored cereal. Scoop some from each into five snack size bags (try earth-friendly reusable bags such as Itzy Ritzy Snack Happened Mini). Grab and go on a busy morning!

“Pizza-dilla”: Make a fun twist on a quesadilla! Place pizza toppings of your choice on half of a whole wheat tortilla (careful not to put too much). Fold “un-topped” half over the pizza ingredients. Spread half a teaspoon of Guiding Star rated Olivio butter spread (3 Guiding Stars) on top and bake at 300 degrees until melted and lightly browned.

Snack Plate: Choose a colorful blend of proteins, fruit and starches create an inviting presentation for kids. For example, create a plate of rolled up slices of turkey and cheese, whole wheat crackers and apple slices or grapes.

Chocolate Yogurt Parfait: Begin with plain non-fat Greek yogurt, like Oikos (3 Guiding Stars). Add a half teaspoon of vanilla extract (3/4 teaspoon if desired) to yogurt. Top with chocolate granola such as Bear Naked Heavenly Chocolate (1 Guiding Star).

Themed Dipping Plate: Choose a selection of dips and dippers. For example, try a Mexican-inspired dipping plate with black bean dip, guacamole and salsa along with baked chips, baby carrots, sugar snap peas and grape tomatoes. This colorful plate is easy to put together and can even be packed for school in a bento box like the ones at Laptop Lunches for a fun lunch! Add sliced chicken for extra protein if you like.

Other Snacks to Make at Home

Wonderful Waffle: Start with a whole grain waffle. Top with half a sliced banana and sprinkle with sliced almonds.

Pineapple Smoothie

Pineapple Smoothie / Emily Carlin / CC BY 2.0

 

High Protein Smoothie: Start with six ounces of protein-rich, non-fat, plain Greek yogurt or Lifeway Lowfat Plain Kefir (3 Guiding Stars). Add yogurt to blender along with one cup frozen fruit and two ounces 100% juice. Blend and add more juice if needed. For added benefit, include a bit of omega-rich ground flaxseed or heart healthy natural peanut butter.

Italian Flat Bread: Start with Arnold Pocket Thins Italian Herb Flatbread (2 Guiding Stars) for lighter twist on a focaccia bread. Add Guiding Star rated toppings of choice, such as very low-sodium Pomi Chopped Tomatoes (3 Guiding Stars), olive tapenade or pesto.

Ready-made Snacks to Satisfy Your Sweets Cravings

Quaker Cinnamon Roll or Banana Nut Bread Soft Baked Bars(2 Guiding Stars): Provides 5 grams of fiber and 6 grams of protein.

Cocoa Roast Almonds, 100 Calorie packs (3 Guiding Stars): Great-for-your-heart almonds are combined with just the right amount of decadence.

Luna Chocolate Chunk Nutrition Bar (2 Guiding Stars): This trans-fat free, calcium-rich snack offers a satiating blend of protein and carbohydrate.

Kashi TLC Oatmeal Raisin Flax Soft-Baked Cookies (1 Guiding Star): With nearly 5 grams of heart healthy fat, these whole grain cookies allow you to have your cakeā€¦or cookie, and eat it too!