Kaylor: Tame Snack Attacks with These Ideas
“I’m hungry! What’s to eat?”
Most of us have thought or heard this, especially after school or work. Well-chosen snacks can keep kids and adults energized for work and play. Consider these snack tips.
Be a Smart Snack Shopper
What is the serving size? How many calories does a serving provide?
How much saturated fat and trans fat do the snacks contain? These types of fat are not
Does the snack contain fiber?
How do the snacks compare in vitamins and minerals, such as vitamin C and iron?
What is the unit price (price per ounce or other unit)? This information usually is found
on the edge of grocery store shelving.
Try These 100-calorie Snacks to Curb Your Appetite
Half an apple with 2 teaspoons of peanut butter or sunflower seed butter
Half an English muffin with 1 teaspoon of peanut butter or sunflower seed spread
1 cup of raw carrots with 3 tablespoons of nonfat dressing
10 grapes with 2 tablespoons of cream cheese fruit dip
Get more ideas for after-school snacks by reading “Now Serving: Nutritious After-school Snacks!” at www.ag.ndsu.edu/pubs/yf/foods/fn1379.pdf.
Make Your Own Trail Mix
1 c. almonds (or nut of choice, reduced-salt)
c. chocolate chips or M&M’s
1 c. dried fruit
c. dried cranberries
1 c. oatmeal squares
Measure ingredients and put in a large zip-close bag. Shake to mix. Portion into single-serving zip-close bags.
Makes 16 (-cup) servings. Each serving has 140 calories, 20 grams (g) carbohydrate, 6 g fat and 3 g protein.
Watch this recipe video online at www.ag.ndsu.edu/eatsmart/videos/healthy-snacks-trail-mix.
Q: My grandchildren come over after school. Do you have any ideas for fun snacks they might like?
You can tempt their taste buds (and yours) with these creative (and nutritious!) snack ideas:
Fruity peanut butterfly: Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter or Sunbutter. Decorate with raisins or dried
Personalized mini pizzas: Use whole-wheat English muffi ns as the crust. Top with pizza sauce and shredded cheese. Add chopped veggies, then heat in the microwave oven or oven until the cheese melts.
Bugs on a log: Use celery, cucumber spears or carrot sticks as the log. Add peanut butter or Sunbutter, then top with dried fruit.
Smoothie creations: Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen and/or canned* fruits. Try bananas, berries, peaches and/or pineapple. If you use frozen fruit, you won’t need to add ice. Choose fruits canned in juice or light syrup instead of heavy syrup, which is higher in sugar.
Make homemade fruit leather in your oven. See “Making Fruit Leathers” available from the NDSU Extension Service at www.ag.ndsu.edu/pubs/yf/foods/fn1586.pdf.
Find more ideas at www.choosemyplate.gov.
From: Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service
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