“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”
– Dr. Seuss”
Can you believe that it’s back to school already? Or maybe it’s back to work or back to reality (if you were away)! It’s hard to believe it, but hey, time flies!
During this time of year, I’m often asked about the best strategies for healthy snacks whether it’s for work or school lunches.
In celebration of the change of season, I’d like to share with you three key points when selecting snacks:
1. If you’re buying pre-made snacks, buy foods that have real ingredients on the ingredients list. Always avoid added sugar and remember: If a 2nd grader can’t read what’s on the ingredient list, definitely don’t eat it!
3. If it’s a plant, or eats a plant, then eat it. If it’s made in a plant, don’t eat it.
Sound complicated? It’s really not.
Here are some examples for your snacking pleasure:
- Handful of 1/4 cup nuts of your choice (roasted and lightly salted is fine, just make sure that they don’t have vegetable oils on them)
- Enjoy your favourite fruit and pair it with a protien source to make it more satiating. Some examples: an apple with your favourite nut butter and a touch of cinnamon or berries over full-fat grass fed yogurt and a touch of local honey.
- Organic salsa with a handful organic non-GMO corn chips
- 3-4 ounce (size of thumb) – grass fed or European-origin cheese with sourdough or Mary’s gluten-free crackers
- 8-10 olives or olive spreads over sourdough or Mary’s gluten-free crackers
- Veggies of choice dipped in bean dips like hummus (remember to check labels and avoid brands with added sugar or funky oils)
- 2-3 favourite pickled vegetables with side grass fed cheese over sourdough
- Piece of dark chocolate with 70% cacao (minimum)
- 2-3 pitted dates stuffed with almond butter or peanut butter
- “Ants on a log” – this is a classic snack using the celery crease to put little unsweetened nut butter and raisins to top. Look for unsweetened and un-oiled raisins
- Homemade cookies and muffins from time to time, made with quality ingredients (avoid white flour, white sugar and vegetable oils).
These foods should be what goes into packed lunches for the whole family. I’d also recommend bringing some of these snacks to your next company pot-luck. Nudging a colleague to develop healthier habits is also a good idea and lessens the chance of indulging in foods that will take you away from your health and wellness goals.
Cheers to happy, healthy munching.