Healthy Snacks for Kids for Work for School for Weight Loss Tumblr for Kids at Scool Recipes: How To Make Healthy Snacks Healthy Snacks for Kids for Work for School for Weight Loss Tumblr for Kids at Scool Recipes for Teenagers Photos

Saturday 18 October 2014

How To Make Healthy Snacks Healthy Snacks for Kids for Work for School for Weight Loss Tumblr for Kids at Scool Recipes for Teenagers Photos

How To Make Healthy Snacks Biography

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Easy and Healthy Snacks
Your stomach is rumbling, but dinner is still a couple of hours away. Should you wait for your next meal or have a snack? Go for the snack, nutrition experts recommend. Snacks give your body the fuel it needs to keep going. And as long as you keep an eye on portion size, nutritious snacks can fit nicely into a healthy food plan even if you're trying to lose weight. Aim to keep snacks at 100 to 250 calories, depending on your daily calorie goal. Here are 10 easy-to-prepare options that the whole family will love.

Strawberry-Banana Smoothie
In a blender, combine 1/2 cup of strawberries (fresh or frozen), 1 small sliced banana, 1/2 cup low-fat vanilla yogurt, and 1/2 cup skim milk; blend until frothy. "This is a potassium powerhouse," says Lona Sandon, R.D., a spokesperson for the American Dietetic Association. "Potassium helps lower blood pressure. Plus you get two servings of fruit and one serving of dairy, which boosts calcium intake."

Cheese and Grapes
Pair a cup of seedless red or purple grapes with a serving of reduced-fat cheese. Grapes are a rich source of resveratrol, a potent antioxidant that may help ward off cancer and heart disease, and cheese contributes protein. "Adding protein makes a snack more filling than eating fruit alone," suggests Hillary Wright, R.D. Look for cheeses with five grams of fat or less to limit your intake of saturated fat.

"Baked" Sweet Potato
Wash a medium-sized sweet potato, prick the skin with a fork in a few places, place on a paper towel and microwave at full power for about 5 minutes depending on the microwave’s power. Once it’s done, cut the sweet potato open and sprinkle it with cinnamon or pumpkin pie spice and add a bit of brown sugar, honey, or sugar substitute for a dessert-like flavor. "Sweet potatoes are bursting with beta-carotene, a phytochemical used to make vitamin A, as well as vitamin C for a healthy immune system," says Mindy Hermann, R.D. "Plus it is a good source of fiber to promote a healthy colon."

Nutty Yogurt
Start with a container of plain, nonfat yogurt. Stir in 1 tablespoon wheat germ, 1/2 cup of thawed frozen berries, 1 tablespoon of chopped walnuts or toasted almonds and a drizzle of honey. "Yogurt is packed with calcium, the bone-building mineral that women often don't get enough of," Hermann says. "The wheat germ adds vitamin E, and the walnuts contribute heart-healthy omega-3 fatty acids."

Celery Sticks with Sunflower Seed Butter
Spread 2 tablespoons of this tasty peanut butter substitute on crunchy celery stalks. "Sunflower seed butter is loaded with vitamin E, a powerful antioxidant," says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet. "And celery is an underrated superstar with blood-building vitamin K, blood pressure-regulating potassium, cell-building folate, and fiber."

Turkey Tortilla
Fill half of a whole-wheat tortilla with two slices of lean, deli-style turkey meat, sliced tomato and a small wedge of avocado. "This mini meal provides fiber, protein, and heart-healthy fat that will easily hold you over until the next regular meal," Wright says.

Peanut Butter on a Banana
Simply spread a tablespoon of creamy natural peanut butter on a banana. "Peanut butter provides heart-healthy fats and a dose of protein to satisfy you, while the banana adds potassium, fiber, and a little vitamin C," Sandon says.

Fruit and Nuts
Instead of cheese and crackers, reach for apples and pistachios. Their flavors complement each other nicely in terms of taste and nutrition. "Apples take the edge off hunger and can help people naturally eat about 15 percent less at meal time," Blatner says. "Pistachios are a great snacking nut since the shells slow us down and help us not overeat them." Pistachios are also a good source of heart-smart unsaturated fat.

Homemade Trail Mix
Toss together a 1/2-cup of whole-grain cereal, 2 tablespoons dried fruit (raisins, apples, papaya, apricots), and 2 tablespoons chopped nuts (almonds, peanuts, walnuts, cashews). "This homemade blend of high-fiber ingredients offers the crunch of traditional trail mix without the excessive fat and calories," Wright says.

Greek Yogurt and Berries
Combine a 1/2 cup of blueberries, raspberries, blackberries, or sliced strawberries with a container of plain, low-fat Greek yogurt. "Greek yogurt is strained, which concentrates the protein to about two and a half times more than standard yogurt," Blatner says. "And berries are low in calories and provide a healthy dose of vitamin C." Choose low-fat over non-fat yogurt because it contains a fat-burning compound called CLA (conjugated linoleic acid) found in dairy fat.

How To Make Healthy Snacks Healthy Snacks for Kids for Work for School for Weight Loss Tumblr for Kids at Scool Recipes for Teenagers Photos