Reaching for a snack is a constant for my kids, especially after school and after dinner. Kids today snack more and exercise much less than kids five, ten, even twenty or more years ago. Traditionally, families ate only during meals and were more physically active in their lives in general. In America today, however, too many sugar-packed, salt-laden processed foods line grocery store aisles and then make their way into our home pantries, and we’re not expending the “food energy “added into our bodies as fast as we’re adding it.
Ever since we personally eliminated most processed, sugar-laden foods from our family’s diet, we’ve had to adjust the types of snacks we stock. These are the best healthy options waiting in the pantry when my kids reach for that after school snack:
1. Peanut or almond butter – Great source of protein and fiber and easy to use in sandwiches, shakes, sauces and as a vegetable spread. This natural, nutty goodness is so well filling and makes a great snack to have any way you serve it!
two. Popcorn – A classic favorite, popcorn is light, full of fiber, and easy. Popcorn provides a fun texture and crunch for the snacker, and is a great source of bulk. This is the cream of the crop for my kids as they turn to this snack when they are craving less healthy alternatives like potato chips.
3. Whole wheat bread, bagels and wraps – A healthy sandwich, toast or quick wrap is always an option if you keep these items stocked! So many varieties, take so little time and satisfy even the pickiest of eaters! Make sure the options available are true whole wheat varieties or whole grains (if the ingredient on the label says “enriched,” stay away!)
Four. Walnuts – Almonds, walnuts, and pecans are best, in that order. These three have the most benefits, containing lots of fiber (3 grams per ounce) and vitamin E, folic acid, copper, magnesium, and the amino acid arginine. Each of these benefits has evidence of playing a role in preventing heart disease, so it’s not just a healthier snack option, it’s one of the healthiest! Some information warns about the high levels of fat in nuts, but rest assured, they do contain healthy fats—these options are very low in saturated fat.
5. Cookies – Most brands are naturally sugar-free, low in fat (no trans fat!), and available in whole wheat. Serving sizes are realistic and actually satisfy the need for snacks – great on their own or with spreads, cheese, or even vegetables! Try a fresh pico sauce with them, or mix some salmon with whipped cream cheese and spices for a quick and easy protein boost.
6. plums and raisins – Add them to your nut mix, or just pop them in your mouth for a quick fix for your sweet tooth. Either way, the high fiber content (nearly 4 grams per serving) and the many vitamins and minerals this dried fruit contains give your body a health boost. Craisins (dried cranberries) also provide many benefits as you enjoy their naturally sweet and tangy flavor. They were found to have the highest level of natural antioxidants per gram of any fruit! That’s a good reason to eat them – you’re strengthening your immune system and protecting your heart at the same time!
7. Salmon – bagged or canned – Filling, packed with protein, so quick and easy, we enjoy it as a weekly snack. The benefits for this fish are numerous, of course omega-3 fats, but salmon also contains high levels of vitamin D, vitamin B3, B6 and B12, and many other vitamins and minerals. It’s an energy booster and generally a good choice for a mid-day snack.
8. Sugar Free Tea/Beverage Mixes – It’s so easy to whip up some iced tea or a cold pitcher of sugar-free fruit punch! This has made the transition from unhealthy sugar-laden juices, sodas, and other beverages to healthier options easier for my kids. Of course, the ideal is to finish without sugar and without sweeteners, but I have learned to choose my battles, and in this one I choose the lesser evil! I’ve found a really great option for chocolate milk: 1 scoop of Nesquik 25% Less Sugar Chocolate Powder mixed with 6 oz of unsweetened soymilk equals a happy kid, and that’s with! less than 7 grams of sugar!
It’s possible to make healthier choices by snacking at home, it just takes a conscious decision to make the transition. Make up your mind to do it, commit to a plan, and watch your family grow healthier today!