Snacks that pull their weight!
Posted by Hain Celestial on Jun 23, 2014 | A Healthier Way of Life
Whether at school or at work, snacks provide the energy you need to “hit the spot” and tide you over until the next meal. Eating a small portion is the key to getting the boost you need, while not ruining your appetite. On average, a snack should provide 150 to 200 calories. A balanced snack should include proteins and carbohydrates, which will give you energy and prevent you from feeling famished before your next meal. To be part of a healthy diet, nutritious snacks should include items from at least two of the four food groups in Canada’s Food Guide: fruits and vegetables, grain products, milk and alternatives, meat and alternatives.
Benefits of snacks
Planned consumption of balanced snacks provides a number of potential health benefits. Research suggests that healthy snacks are helpful for controlling weight, preserving energy and maintaining blood sugar levels in people with diabetes.
Did you know...
According to the Canadian Paediatric Society, healthy snacks are as important as meals for growth and development in children. Because the stomachs of young children are smaller, they cannot accommodate all the nutritious elements they need in just three meals. Older children need snacks in order to stay alert and focused all day long.
Try this at home
1) Frozen yogurt. It’s easy to make; choose some fresh or frozen fruit and dip them in greek yogurt, then place them on a cookie tray with parchment paper. Put the yogurt-covered fruit in the freezer for 3 to 4 hours. Servings: ½ to 2 cups, depending on the fruit.
2) Creamy banana. Did you know that very ripe bananas are perfect to make delicious ice cream? You will need 4 ripe bananas, peeled and cut into slices, 2 tbsp. (30 ml) The Greek Gods® yogurt, 2 tbsp. (30 ml) honey, 1 tsp. (5 ml) powdered ginger, and juice from ½ of a pressed lemon. Freeze the banana slices for at least 3 hours. Put the yogurt, honey, ginger and lemon juice in a blender and purée, then add the frozen bananas. For fans of sweet and salty mixes, add 1 tbsp. of Organic Peanut Butter Smooth with Salt by MaraNatha®. Freeze for 1 hour before serving. (Servings: 8)
3) Energy balls. This delicious snack provides a perfect remedy for low energy or to recharge before or after a workout. Its ingredients provide a good source of fibre and carbohydrates. They are easy to make and freeze very well, so you can make some in advance. For this recipe, you will need: 5 pitted dates, ¼ cup almonds, 2 tbsp. unsweetened, grated coconut, 1 tsp. water, 1 tsp. Almond Butter, Raw by MaraNatha®, ¼ tsp. vanilla extract, a pinch of ground cinnamon and cocoa powder to be placed in a bowl for coating. Put the dates in a blender and purée. Add the other ingredients and mix again. Using a table spoon, shape the dough into a small ball before coating it with cocoa powder. Servings: 10.
4) Chocolate-pear pudding with chia seeds and Almond drink. You will need ¼ cup quick-cooking rolled oats, ½ cup The Greek Gods® yogurt, 1 tbsp. chia seeds, 1 tbsp. maple syrup, ½ cup Almond Dream® original or flavoured almond drink, and ½ pear, cubed. In a small Mason jar, mix all the ingredients together. Add the cubed pear to the mix. Refrigerate for 1 hour or overnight. Serving: 1.
Charlotte Geroudet, RD
Professional and dynamic, Charlotte Geroudet is a dietitian-nutritionist who actively contributes to communicating about and promoting healthy eating. With the public interest at heart, she shares her favourite finds and the latest on nutritional science via her magazine columns (5•15 and La Semaine) as well as through various collaborations as a blogger (Hain Celestial, Nutrition Québec, Divas en ligne, Canal Vie, Coup de pouce, etc.). Charlotte is also a nutrition columnist on radio; for four years now, she has regularly been invited to speak on different radio shows in Québec.
This nutritionist, columnist, consultant, blogger and speaker has made promoting the development of a simple, balanced diet her mission.