Healthy Snacks to Help with Big AppetitesAugust 22, 2012 3:30 PM
If you or your child seem to be hungry all the time, healthy snacking might help. Healthy eating includes having a meal or snack every 3 hours.
Carbohydrates (starchy foods: breads, cereals, fruits, pasta, rice, sugars) digest quickly and don’t keep us feeling full for a long time. Not a good snack choice by themselves.
Try protein foods instead (dairy, peanut or nut butters, lean meats, or beans/peas) along with some whole grains (whole grain bread, cereal, or crackers), fruits, and vegetables in between meals to help ward off the hungry horrors and keep you running smooth.
Try some of these snack ideas for a quick fix:
Think of this as a gourmet cook’s PB & J. Spread 1 tablespoon of peanut (or nut) butter on a whole grain cracker or toast. Drizzle with ½ tablespoon honey and top with sliced strawberries.
Health bonus: Nut butters are full of heart-healthy monounsaturated fats.
Cottage Cheese and Apples
Slice an apple, such as Fuji or Granny Smith, and top with ½ cup of low-fat cottage cheese.
Health bonus: Provides protein and fiber.
Fresh Vegetables With Dressing
Slice a variety of vegetables (carrots, cucumbers, zucchini, tomatoes, pea pods) and serve with low-fat dressing.
Health bonus: Fiber-rich and very low-calorie.
Whole wheat tortilla; 2 Tablespoons of salsa & ¼ C. low fat cheese.
Heat a frying pan to medium heat. Warm tortilla, flip over warm other side. Top with salsa & cheese and cook until cheese melts. Add other toppings (left over: taco meat, rice & beans; left over chicken; fish; sliced jalapenos; sliced scallions; chopped tomatoes; chopped parsley or cilantro).
Health bonus: Fiber, calcium, and protein rich.
Quick Black Bean Soup
1 19 oz. can black beans; 1 ½ C. frozen corn kernels; ½ C. salsa; ½ C. water; 1 Tablespoon fresh lime juice; ½ teaspoon chili powder; ½ teaspoon ground cumin; ¼ C. shredded cheese; ½ C. low fat sour cream (optional).
Combine beans, corns, salsa, water, lime juice, chili powder, and cumin in medium sauce pan.
Cover and bring to a boil; reduce heat and simmer uncovered about 5 minutes.
Serve in individual bowls and top with cheese and sour cream.
Health bonus: Fiber, protein rich.
-Lori Rosenblatt, WIC