Healthy Snacking Tips for the New Year
Incorporate fruits, veggies and other healthy eats into your routine with these tips from a Nutrition Education Specialist.
Who doesn’t love snacking? According to research, snacking can be beneficial, providing energy throughout the day, curbing appetite and serving as a source of daily nutrients. But, making nutritious food choices is important for overall health, even when snacking!
Here, find some tips to snack smart in the New Year:
Opt for Convenient Combos
Keeping easy-to-grab, nutritious foods available in the refrigerator or pantry makes it easier to select healthy snacks. Not sure where to start? Try going for some convenient snack combinations, such as pre-cut veggies, carrots, bell peppers or cucumbers dipped in hummus; whole wheat crackers stacked with tuna and part-skim cheese; or apples slices with peanut butter. You could even make a simple parfait by layering blueberries and granola with Greek yogurt, or try whole wheat toast topped with avocado, cherry tomatoes and a sprinkle of salt.
Check out this recipe for avocado toast here : Avocado Toast | North Texas Food Bank (ntfb.org)
Plan for Snacking on the Go
To accommodate busy schedules, plan in advance to have simple snacks ready to go. Keep shelf-stable fruits, such as apples, bananas and oranges, on hand to make incorporating fruits into a daily routine easier. Or, opt for low-sugar granola, nuts and legumes as another easy way to get a daily dose of nutrients. You could also try making your own on-the-go snack by creating a homemade trail mix. The choice is yours with a DIY trail mix and could include ingredients like lightly salted popcorn, low-sugar whole grain cereals, peanuts, pretzels or dried fruits. Check out this Trail Treat recipe here: Trail Treat | MyPlate
Blend it Up
Create a refreshing and nutritious sweet treat in the blender. Start with ingredients like low-sugar yogurt, low-fat milk or milk alternatives, and fresh or frozen fruits and vegetables, such as pineapple, strawberries, blueberries, spinach, peaches, kale or banana. Adding in some extra protein, like peanut or almond butter, will make for a delicious and nutrient-dense smoothie, perfect to satisfy a sweet tooth as a mid-day snack! Get creative and make your mix a little sweet with flavor boosters like cocoa powder, cinnamon or a little bit of honey.
Check out this video for a green smoothie here: Green Smoothie Cooking Demo | North Texas Food Bank (ntfb.org)
Why is healthy snacking important?
Balance and variety from all of the food groups—which include fruits, vegetables, lean protein, dairy and whole grains—provide an abundance of necessary nutrients, vitamins and minerals and supports mental and physical health.
For more tips and helpful information on healthy snacking check out Healthy Snacking with MyPlate | MyPlate.
Happy New Year! Now, who is ready for a snack?
Ashton Hinckley is a Nutrition Education Specialist at the North Texas Food Bank.
References
The Science of Snacking | The Nutrition Source | Harvard T.H. Chan School of Public Health