Many people think of snacks as a necessity for kids and an indulgence for adults. Perhaps this is because what is often presented as “snack food” is high in fat, salt, sugar and other refined carbohydrates. The reality is that healthy snacks are a good way to get you from one meal to the next with plenty of energy and allow you to arrive at the meal hungry but not ravenous. Being overly hungry makes it more difficult to choose healthier options and you are more likely to eat too much, too fast.

Healthy snacks are also an easy way to boost your intake of vegetables, fruits, whole grains, nuts, seeds, and even beans - all plant foods that provide vitamins, minerals, beneficial plant compounds, and dietary fiber. A mix of high fiber carbohydrate foods and protein help fill you up and keep you feeling full longer than carbohydrates by themselves. This combination also helps keep blood sugar and energy levels steady. Carbohydrates give you energy and are what your brain likes best for fuel and “good fats” found in plant foods like nuts and avocado keep body cells healthy and make food taste good. Protein is important for your immune system and to build muscle, blood cells, hormones, brain chemicals, and more.

Tips for healthy snacking:

· Plan ahead to insure healthy snacks are available. Take a small cooler or insulated bag for foods that need to be kept cool and make sure you like what you bring!

· Choose whole foods often especially fruits, vegetables, whole grains, nuts, seeds, beans and legumes, low fat dairy and fish.

· Be a conscious eater – this means focus on eating without distractions when you can (television, computer, work, driving, etc.)

· Eat slowly and listen to your body to know when to stop eating. It takes your brain 20 minutes to get the signal that your body is satisfied.

Healthy Snack Ideas:

· Packet of Justin’s Peanut or Almond butter spread on apple or banana slices

· Low or nonfat yogurt and fresh or frozen fruit

· Whole grain crackers & sliced avocado

· String cheese, Laughing Cow cheese, (or other 1 oz. portion of cheese) & sliced pears

· Slices of fresh veggies (red bell pepper, jicama, snap peas) dipped in hummus

· Trail mix made with nuts, seeds, and dried fruit

· Black Bean Dip & baked tortilla chips or toasted corn tortilla

· Popcorn sprinkled with Cajun spice or nutritional yeast flakes

· Tuna or salmon (small can or packet) & whole grain crackers, tortilla or pita pocket

· Lean, “natural” Buffalo or turkey jerky (no nitrites and minimal processing) & grapes

· Unsweetened apple sauce & small handful of almonds or walnuts

· Smoothie made with fruit, yogurt, and either lowfat milk or 100% juice

Come to Jackson Whole Grocer on Monday, July 27 from noon to 2 pm for our weekly food demo. Cara Liberatore, Exum Mountain Guide and one of JWG’s nutritional consultants will be sampling delicious, healthy summer snacks for kids of all ages.

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