Tuesday, July 24, 2012

Healthy Summer Snacks


With kids, sports, and vacations, there's often just no time for a genuine "sit down meal." But, if you're always in the car — dashboard dining is what I call it — you probably find it challenging  to maintain a healthy diet. The bad news is that we all know the result: high-fat, low-nutrient foods will only leave us with fatigue and an ever-expanding waistline!  However, don't give up. With just a little planning, you can easily eat healthy foods anytime and anywhere. Here are a few simple grab-and-go snack ideas to get you started......


Fruits and Veggies
It's super easy to grab a banana, orange or maybe a container of berries or baby carrots. Both fruits and vegetables are low-fat, low-cal foods that are full of vitamins and disease preventing antioxidants. Just one cup of berries provides all the antioxidants you need for an entire day. And a handful of cherry tomatoes provide vitamins A, C, K and potassium.

Trail Mix
Bags of trail mix are an awesome quick snack. Buying a pre-packaged mix can be tricky since everyone should avoid salt and other additives.  I would suggest making your own – it will also be more cost-effective. Throw in anything you like — seeds, nuts, dried fruit, raisins, your favorite cereal (maybe and even a few chocolate chips for a sweet treat). Make a big batch and fill up several smaller baggies. Many nuts and seeds contain protein, unsaturated fats (the good fat) and Omega-3s.

Bars
Fruit bars, yogurt bars, fiber bars — any type of compact, easy-to-pack granola-style bar that fits your fancy. Most are genuinely nutritious, filled with vitamins and minerals. But you do need to read the labels and check the fat, sugar and sodium content on the labels. Unfortunately, some bars marketed as "healthy" are really glorified candy bars. 

Yogurt
It's high in calcium, vitamin D and probiotics. For a lower-carb option, try the thicker and creamier Greek yogurt plain style. As a bonus, Greek yogurt normally contains more protein and less sodium. Add a banana, berries or any other fruit of your choice and that will provide the "natural" sugar.  If you're feeling really creative, you can combine Greek yogurt with your fresh veggies (it's just like a sour cream dip, only much healthier). Of course, traveling with milk-based products is higher maintenance. But all you need is a small cooler or an insulated bag to keep everything fresh and delicious.

Preparation is really the key. By preparing your snacks ahead of time, you'll avoid having to just grab some nachos at the corner convenience store. Instead, fill your kitchen with healthy foods, take a few minutes each week to play chef and even stash a few non-perishables in your car for "emergencies." My 87-year old Mother is a riot – she keeps Ziploc bags filled with peanut butter pretzels and cashews on the front seat of her car so she is always equipped.  So take a tip from her and you'll actually feel good about quickly running out the door — energized and healthy.


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