The morning whirl of organizing meals on-the-go can become more of a battle than preparation. You are competing with other activities like inspecting socks or packing a lunch free of snacks so salty they could brine a turkey. Discover ways to alter the snacking slump by considering healthy, packable options that don’t scrimp on nutrition. Call upon those good for you snack sized brands–packaged items with happy fonts, colors and illustrated logos made to look like cartoon characters. They become your support system in the morning jam. Another handy tip that works: prep the night before.
Portrait of a healthy, fuss-free snack bag.
Says Eliza Whetzel, RD, of Middleberg Nutrition, “Always follow nut-free or any guidelines for your child’s school or camp.” Then plan a day of balanced meals where every food is derived from a natural source. Says Savage, “Read the ingredient list! if you can’t read it, don’t eat it! try to keep to foods that are as unprocessed as possible.”
The beauty of fruit, an one ingredient food.
Whetzel offers these suggestions for a healthful, tasty day:
Pair a carb with protein or a healthy fat to promote satiety: protein and fat take longer to digest than carbohydrates, and will help to modulate blood sugar levels. This means no sugar high and then subsequent drop.
Snack sized hummus and crackers pairs carbs with protein.
Portion and frequency control—especially with children. I see kids who are grazing all day long, don’t eat their meals, and the parents can’t figure out what is happening. Create a specific snack time or times (maybe 10am and 3pm) and stick to it.
Healthy snacking is an early life lesson. Fruit will always be a go-to healthy option. Create designated meal times in order to avoid snacking.
Sensible Snack Options:
Apple sauce/fruit smashers. Cheese/string cheese. Cereal/granola. Crackers. Dried fruit. Energy bars/granola bites. Freeze dried fruit. Fruit. Graham crackers. Guacamole. Hardboiled egg. Hummus. Lean, low-sodium deli meats like turkey and chicken. Low-calorie cookies. Low-fat milk. Nut butters. Olives. Popcorn. Rice cakes. Pretzels. Veggies and healthy dips like hummus and salsa. Yogurt.
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- Guacamole and Smart Crackers.
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- Low salt popcorn, Mum Mum rice snacks, pretzels.
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- Whole-grain cereal.
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- Energy and granola bars
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- Dried and freeze dried fruit
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- Granola bites
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- Packable nut butters
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- Fruit smasher
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- Graham cracker sticks
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- Low sugar juices
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- Cactus water
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- Lowfat milk
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- Granola snacks
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- Cheese strips
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- Yogurt
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- Rice cake spread with guacamole and salsa
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- Low-fat dessert cookies
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- Rice rusks
Resources:
Almond butter packs: http://shop.justins.com/Chocolate-Hazelnut-Butter/p/JNB-000490&c=JustinsNutButters
Peanut butter packets: https://www.nuttzo.com
Apple Crisps fruits: https://www.horizon.com/products
Cactus water: http://truenopal.com/
Cookies: https://www.dickandjanebakingco.com
Dried fruit: www.madeinnature.com
Hummus: bluemooseofboulder.com
Granola bites: www.mysuperfoodscompany.com
Granola minis: www.madegoodfoods.com
String cheese: https://www.horizon.com/products
Organic low fat milk: https://www.horizon.com/products
Special K cereal: https://www.kelloggs.com/en_US/brands/special-k-consumer-brand.html#filter-gsaCategory=Crackers&num=12
Rice rusks: www.mummums.com
Rice cakes: https://www.lundberg.com
Yogurt: http://yoyummykids.com/
Glass containers: http://www.shopworldkitchen.com/simply-store-14-pc-set-w–multi-colored-lids/1081886.html#start=27
Lunch bag: http://dabbawallabags.com
