Done right, snacks are a healthy and delicious part of daily nutrition. With busy schedules, fuel you and your family's appetite in-between meals with foods that boost energy, support strong bones, and keep minds sharp.
When choosing snacks, keep a few things to keep in mind:
1. A snack is called a snack for a reason — it’s not supposed to be a full meal. A good snack should be between 200 to 300 calories. If you eat too little calories (100 calories), you may find yourself reaching for another snack.
2. When it comes to selecting filling snacks, fiber should be your go-to nutrient. A study published in the Annals of Internal Medicine found that people who added fiber to their diet — without changing anything else — lost weight, lowered their blood pressure, and improved their response to insulin.
3. Next, aim for protein. Protein is fiber’s partner in crime. A study published in the Nutrition Journal found that eating a high protein snack such as Greek yogurt, cheese or meats or peanut butter can help control your hunger, keep you full, and even prevent you from eating more food later compared to eating a high-fat snack such as chips.
Now that you have a few guidelines, Abbott pediatric nutrition expert Tama Bloch, RDN – who's a mom herself – serves up ideas for quick snacks that are a snap to make and are sure to please.
Why does it work? Whole grain fiber, potassium and protein – fills you
up and supports muscle health.
Now you try it.
What You Need: ½ whole-wheat pita pocket, 1/2 banana sliced, and
1 Tbsp. peanut butter.
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