Healthy Snacks

So, do you start to drag in the middle of the day, or need a snack to get you through the evening? Try these tips for a quick pick me up healthy snacks, that’s good for you and for your children, and can help keep the excess pounds away too.

To help keep kids healthy, be sure to keep the refrigerator and pantry stocked with nutritious snacks that kids will enjoy. Start with a wide range of choices from the milk, fruit, vegetable and grains food groups.

Kids often shy away from preparing anything other than a peanut butter and jelly sandwich because it’s too difficult and time-consuming. But there is a wide variety of products available at the grocery store, like Tyson® refrigerated, fully-cooked chicken and steak strips, which simplify the snack- and meal-making process for kids.

The strips go from package to plate in minutes-making it easy to prepare kid-favorite snacks and meals such as pizza, tacos and pasta. These well-balanced, do-it-yourself options are high in protein and have zero grams trans fat, so parents can feel good about providing kids with a wholesome alternative to help power them through their active days.

“Smart snacking is a great way to meet nutrient requirements that may be missed at mealtime,” said Andrea Garen, a registered dietitian at Dairy Council of California. “If chosen carefully, snacks can promote good health without adding too many calories.”

Garen adds that encouraging outside play, a refreshing dip in the pool and other physical activities are also part of the equation to keep kids healthy.

Some snacking tips that make a parent’s job easier:

• Plan ahead and buy healthy snacks when you grocery shop for the week.
• Pre-portion your child’s snacks into small plastic bags to grab on the go.
• Keep healthy snacks in a specific spot in your refrigerator or cupboard, and let kids help themselves.
• Combine snacks from two or more food groups, like raspberry yogurt, low-fat chocolate milk and a banana in a blender for a cool, refreshing treat.

Try these quick power snacks ideas for a quick pick me up.

Mixed Nuts – Nuts are an excellent source of Vitamin E, which is good news for your heart. They are high in good fats that offer a great boost of energy. Just be careful not to eat too many, as they are high in calories, too. Aim for about a ¼ cup.

Raisins – Raisins are cholesterol-free, low in sodium, and totally fat-free. They provide many necessary vitamins and minerals, including iron, potassium, calcium, and certain B vitamins. They are a good source of fiber and rich in antioxidants. They are also easily digested, for quick energy. A ¼ cup of sun dried raisins is about 130 calories, and the perfects portion for a snack. Try mixing raisins, mixed nuts, and a few other foods such as cheerios for a great take-along.

Milk – Milk contains 9 essential nutrients, including calcium, vitamins A, D, and B12, protein, potassium, riboflavin, niacin, and phosphorus. This powerful package of nutrients does more than just build strong bones. 8 ounces of low-fat chocolate milk will give you the sugar you need for energy, and the protein to sustain it.

Yogurt — Yogurt is an outstanding source of protein, calcium, potassium, phosphorus, vitamins B6, B12, niacin, and folic acid. It contains just as much potassium as a banana does. This special dairy product contains a lot of friendly bacteria that benefit your health tremendously.
Fruit – Go for fruits that are high in natural sugar, without the fat. Grapes, bananas, cantaloupe, and watermelon are all good choices. These fruits supply the burst of energy you need without the fat you don’t need. Cut up some pieces of fruit to add to your yogurt for a nutritiously packed afternoon goody.

Mix up your snacks a bit, so that you never get bored. Try new fruits, yogurts, and nuts often. Try out different power snacks together to reap the benefits of a diverse diet. You can truly treat yourself without feeling sinful!

If you need a help with meal-planning, do a little search with Google. You’ll find hundreds of websites with a free and easy-to-make, health-friendly snack recipe ideas, including the Apple Bagel Sandwich.

APPLE BEGAL Sandwich

Ingredients
1/2 Whole-wheat bagel (or bagel of your choice)
1 Slice Cheddar cheese
1 Apple (green is better)
A dash of cinnamon

Preparation
1. Slice the apple so that you make a round apple slice. Next, put the slice of cheese on top of the bagel half. Place the apple slice on top of the cheese and sprinkle some cinnamon on top of the apple.
2. Bake on a cookie sheet in the oven for 5 to 10 minutes at 350 degrees, but watch to make sure you don’t burn it. It’s done when the cheese starts to melt.

Total Preparation Time: less than 15 minutes.

FIESTA CHICKEN NACHOS
11/4 cups Tyson® Southwest Seasoned Chicken Breast Strips
1 bag (10 oz.) tortilla chips
2 cups shredded Mexican blend cheese

1. Layer chips, cheese and chicken strips on a large, microwave-safe plate.
2. Microwave on High for 30 to 45 seconds or until cheese melts.

Serving Suggestion: Serve with pico de gallo, guacamole and sour cream. Refrigerate leftovers.

CHICKEN TACOS Olé
1 package (6 oz.) Tyson® Refrigerated Fajita Chicken Breast Strips
4 taco shells
1/2 cup shredded cheese

SHREDDED LETTUCE
1. Heat chicken strips and taco shells according to package directions.
2. Fill shells with meat, cheese and lettuce.

Serving Suggestion: Other toppings can include diced tomato, salsa and sour cream. Refrigerate leftovers.

With snack and meal ideas like these, children can come home and reach for something other than the usual suspects-instead preparing a delicious snack on their own.

Who knows? Maybe they’ll even graduate to making family dinners.

These are only a few of great healthy snack recipes. There are so many more to try, so start now and enjoy!

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