Healthy Snacks

From 2007-2008, 2/3 of adults in the United States reported snacking at least two times every day. Snacking often accounts for ¼ of an adult’s daily calories. Although snacking can be a good way to incorporate all food groups and replenish energy throughout the day, it can also lead to overeating and the consumption of simple sugar and fat-filled foods. It is important that we select “smart snacks” that are healthy and filling.

The Academy of Diet & Nutrition gives these recommendations when it comes to snacks:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serving container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Here are some “smart-snacks” you may want to try:

• One tablespoon peanut butter spread on slices of a medium apple
• Three cups air-popped popcorn sprinkled with parmesan cheese, chipotle powder, etc.
• Six whole-wheat crackers and one slice low-fat Colby cheese
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• 12 baked tortilla chips with salsa
• Small whole-wheat plain bagel
• Unsweetened apple sauce with cinnamon
• Graham crackers or rice cakes
• Vegetable sticks (carrots, celery, peppers, etc.)
• 1 string cheese stick

Try this easy recipe for a snack on the go! Cook it overnight, and they’ll be ready to go in the morning!

Homemade Fruit Roll-Ups
From ourbestbites.com

Ingredients:
2 ½ – 3 cups ripe or slightly over-ripe diced fruit
Sweetener to taste: honey, sugar, agave, etc.
2 teaspoons fresh lemon juice
Optional: seasonings, spices, extracts to taste

Instructions:
Preheat oven to lowest temperature. 140° or higher. Puree all ingredients in a food processor until smooth. Pour onto a baking sheet lined with plastic wrap, or a silicone baking mat (don’t use foil, parchment, or waxed paper), and spread to 1/8″ thick. Place in oven and bake for 6-8 hours, until center is not tacky anymore. Remove from oven and peel off of baking sheet. Cut into strips and roll in parchment or plastic. Store in airtight container or freeze.

Tips:

• All fruits will produce slightly different results.  Strawberries and Raspberries are two of my favorites that consistently produce good flavor and texture.  You might have to experiment to find what works well.  If you’re going to make a giant batch, you may want to test one first to make sure it works well.
• The addition of sugar or honey enhances the texture and makes the fruit roll ups a little chewier than if you leave it out.
• If using plastic wrap, it will shrink a little as the fruit dries, so do leave a little extra around the edges.

Sources:

"How to: Fruit Roll-ups" Our Best Bites. http://www.ourbestbites.com/2011/09/how-to-make-homemade-fruit-roll-ups/

Sebastian, Rhonda S., Cecilia W. Enns, and Joseph D. Goldman. "Snacking Patterns of U.S. Adults." What We Eat in America. National Health & Nutrition Examination Survey, June 2011. Web. 3 June 2013. http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/DBrief/4_adult_snacking_0708.pdf.

"Smart Snacking for Adults & Teens." Eat Right. Academy of Nutrition & Dietetics, 2012. Web. 3 June 2013. <http://www.eatright.org/nutritiontipsheets/>.