healthy snacks

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Coach’s Kitchen: Healthy After-School Snacks

Posted by Debby Ridgell on September 9, 2013
Posted in: Coach's Kitchen, Uncategorized. Tagged: , . Leave a comment

healthy after school snacksThe kids are back in school and coming home hungry for snacks.  They’ve studied hard all day and just need a little snack to tide them over until dinner.  But what do you feed them that is both healthy and nutritious – and that they’ll actually eat?

Here are ten kid-tested after-school snacks that are easy to prepare and sure to satisfy even the pickiest eaters:

  • Snack Kabobs:  Cut small cubes of low-fat cheddar or Swiss cheese.  Have kids “skewer” the cubes, as well as some grapes, with pretzel sticks.
  • Strawberry Smoothie: Throw a half-cup of frozen strawberries, a cut up banana, and a cup of low-fat yogurt in a blender and blend until smooth.
  • Frozen Grapes: Pluck and wash some seedless grapes and place them in the freezer.  The frozen grapes are like naturally sweet popsicles.  This is a popular snack for warm September afternoons.
  • Yogurt Parfaits: In a glass, layer a handful of berries, then a few spoonfuls of low-fat yogurt.  Sprinkle the top with fresh granola.  The yogurt is an excellent source of calcium.
  • Peanut Butter Balls: Mix a cup of smooth or crunchy peanut butter, a cup of honey, and 3 cups of rolled oats together.  Take handfuls of the mixture and form 1-inch balls.  Roll the balls in coconut and chill in the fridge for an hour before serving.  They’re yummy with a glass of milk!
  • Popcorn and Cheese:  Air popped corn is high in fiber and low in calories.  Serve it with low-fat stringed cheese.
  • Apple Slices and Low-Fat Vanilla Yogurt Dip:  The apples are outstanding sources of Vitamin C and fiber, while the yogurt provides protein and calcium.  Together they’re a creamy, crunchy delight.
  • Mexican Wrap:  Sprinkle low-fat, grated Monterey Jack cheese on a corn tortilla.  Fold in half or roll into a log then microwave for 20-30 seconds.  Serve it up with a little guacamole or salsa.
  • Star-spangled Pitas: Spread low-fat cream cheese in a whole-wheat pita.  Stuff with sliced strawberries and blueberries.
  • Ants on a Log: Spread peanut butter or low-fat cream cheese on a celery stick and top with raisins.

Pass the Health: Vexing Vending Choices

Posted by Debby Ridgell on July 9, 2012
Posted in: Diet & Nutrition, Pass the Health. Tagged: , , . Leave a comment

It’s 3:30 p.m. and your stomach is starting to growl.  Your willpower is waning but a deadline is looming – so you head to the office break room for a quick fix from the vending machine.

Hold on there, ace.  Think before you press those buttons.  Here are your best and worst vending choices:

 

 Five Healthy Snacks

Planters Sunflower Kernals (1/4 cup)

160 calories, 14 g fat (but it’s the healthy kind), 1.5 g sat fat, 4 g fiber

Baked Lays Original

210 calories, 3 g fat, 0 g sat fat, 4 g fiber

Snyders of Hanover Mini Pretzels (20)

110 calories, 0 g fat, 0 g sat fat

Fig Newtons

190 calories, 0 g fat, 0 g sat fat, 2 g fiber

Smartfood Reduced Fat Popcorn

120 calories, 5 g fat, 1 g sat fat, 2 g fiber

Five Snacking Disasters

Drake’s Apple Fruit Pie

440 calories, 27 g fat, 7 g sat fat, 8 g trans fat

Pop-Tarts Frosted Strawberry

420 calories, 10 g fat, 2.5 g sat fat, 40 g sugar

Austin Cheese Crackers with Cheddar Cheese

210 calories, 10 g fat, 2 g sat fat, 4 g trans fat

Snickers Bar

271 calories, 13.6 g fat, 5.2 g sat fat, 28 g sugar

Hostess Suzy Q’s

460 calories, 18 g fat, 9 g sat fat, 42 g sugar

Best Bet: Pack These Snacks

Save your quarters.  Instead of raiding that vending machine, pack your snacks from home for the week and make them healthy choices:

Almonds

1 large handful – 24 almonds – packs a powerful nutritional punch

163 calories, 14 g fat, 1.1 g sat fat, 6 g protein, 3.5 g fiber

Fat Free Cottage Cheese (1/2 cup)

75 calories, .5 g fat, 16 g protein

Hard Boiled Egg

78 calories, 5.3 g fat, 1.6 g sat fat, 6.3 g protein

Frigo Light String Cheese

60 calories, 2.5 g fat, 8 g protein

Apple (1 medium Gala)

74 calories, 0 g fat, 1.5 g fiber

What’s your fancy?  Do you have a favorite go-to snack that’s both handy and healthy?  Tell us all about it by clicking the “Leave a Comment” link in the title box above!