I’m bored.
I’m hungry.
Can I have something to eat?
What’s for snacks?
Hello summer – and hello to children and teens looking for food all day.
How to snack smart?
1. Plan. Plan and shop for your snacks like you (should) plan and shop for your meals. You’ll make better choices. Put them in your work/school bag. Keep them in your kitchen.
2. Stop feeling guilty. I do know those who promise themselves they won’t snack. When they are hungry, they end up with food that is available to them – too often sugary, salty, or highly processed convenience foods.
3. Snacking isn’t snacking if it’s 1) eating because of boredome 2) making up for a skipped meal. 3) mindlessly eating while distracted.
4. Be aware and purposeful – snacking isn’t the same as mindless grazing while gazing at a screen.
5. Choice of snack is everything. Choose nutrient-dense foods.
Why Whole Food - and what is it?
Did you know? For many people, smart snacking may also help with maintaining a healthy weight as you are less likely to overeat at the next meal.
How to choose a good snack?
1. Pick a food you like.
2. How much preparation does it require (do you have the time, energy?)
3. Food budget
4. Portion size
5. Consider nutrient dense, whole-foods or minimally processed foods.
6. Try to aim for around 150-250 calories.
7. Don’t get bored! Rotate what’s available to snack in your kitchen.
8. Need inspiration? Check out @safefood.net snack ideas. Or follow INDI/CORU dietitian on social media who often post on great new healthy snack ideas.
Parental Struggles with Treats and Portions
Some ideas? Ok, and here we go:
Minimal effort snacks:
Rice cakes – top with natural nut butter or sliced banana
Yogurt – whether dairy or plant-based, choose high protein, low or no added sugar. Best bet is natural and add your own fruit, nuts, etc. to it.
Cottage cheese
Fruit – yes, the tired old banana, orange, or apple. You could also try handful of berries, grapes, or other fruit. Option: frozen fruit prepared for defrosting and snacking.
Vegetables: snack tomatoes, cucumber or pepper slices, carrot or celery sticks. Option to add dip, such as hummous, tzatziki, dressing.
Slice of toast, brown or seeded sourdough bread with butter or sliced banana
Half a bagel with cream cheese (dairy or plant-based)
Whole wheat pitta with hummous
Apple or celery with nut butter
Handful of unsalted nuts
Handful of seeds/seed mixes/seed and nut mix
Cheese (dairy or plant-based) cubes with whole grain crackers or fruit or veggies
Tiny tummy ideas:
- Arrange the fruit, cheese cubs, crackers on a plate to make a face or a bug. Trust me, it’s magic.
- “Ants on a Log”: spread peanut butter on a celery stick and top with a few raisins.
- Frozen treats: Invest in popsicle molds. Fill with homemade smoothie or low sugar fromais frais. Alternative: Try yogurt covered frozen bananas
More effort (or just a little planning and batch cooking ahead!):
Homemade Smoothie
Homemade low-sugar oat-based cookies or homemade protein balls
Protein Balls Recipe - no protein powder required
Homemade chia pudding
Air popped popcorn
Those are some of the snacks I keep on rotation in my kitchen. What’s in yours?
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