It is back to school time! That means busy schedules, last minute plan changes and sleeping in to the last possible minute. Nutrition and healthy meals can easily slip through the cracks. Having healthy meals and snacks planned can greatly help you and your family work through this busy and transitional time. Having a nutritious snack in between meals is a great way to incorporate nutrient dense foods into your day. Often we are so busy during the day and either we ignore our hunger cues and inhale our lunch or dinner or we go visit our receptionist friend and get some candy from their basket. There is nothing wrong with the occasional candy, it is just that candy is not going to give you the nutrition you need to stay focused, have energy or be satisfied. Snacks are just as important for our kiddos. Let’s be real, kids are not worried about their nutrition or what type of snack they are eating. Their priority is not being late for their next class, their pop quiz that they are totally unprepared for, or the game they are playing at recess.
So what makes a nutritious snack? Snacks need to be a combination of both protein and healthy carbohydrates. Carbohydrates give our bodies energy, provide fiber and help raise our blood sugar levels. Proteins also give us energy, though not as quickly, makes enzymes and hormones and also keeps our blood sugar levels from crashing. The combination of both protein and carbohydrates is critical to keep your blood sugar levels stable to give you sustained energy.
Below is a list of some great snacks that you can easily bring with you to work or pack in your kiddos bag.
- Half nut butter sandwich on whole wheat bread
- Fruit + handful of nuts
- Cheese stick + fruit
- Small salad with beans
- Plain whole fat greek yogurt
- Roasted chick peas or soy beans
- Cottage cheese + fruit
Guest Blogger, Amanda Terillo, is a Registered Dietitian Nutritionist (RDN) who specializes in integrative practices.