Fruit/Veggie Carb + Protein &/or Healthy Fat = Balanced Snack!
Pairing a fruit or veggie carb with a protein or healthy fat provides a nourishing way to power through a busy fall day. These combinations promote stable blood glucose levels by slowing down the digestion of the carbohydrates. This keeps you full and limits your desire for unhealthy foods.
Mother Nature Knows Best!
The quercetin (antioxidant) found in the red skin of apples work with the zinc (mineral) found in peanuts to give your immune system an extra boost.
Note that apples & peanuts are both in season at this time of year!
Be sure to purchase one-ingredient peanut butter for maximum nutrition!
Most peanut butter on the shelves contain undesirable ingredients like sugar and refined oils that negate the health benefits of pure peanuts.
Crazy Richard's is our family's favorite. We love both the Creamy and Crunchy options. (Found for a very reasonable price at Walmart of Columbia, MS!)
Healthy Snack Combinations
Use this guide to discover easy ways to pair carbs, proteins, and healthy fats.
Food as Medicine!
Whole foods have an amazing number of health benefits. Scroll through these infographics to discover just a fraction of them all.
You do not need a Hefty Wallet to Eat Healthily!
Don't let the fear of increased cost deter you from grabbing healthier snack options! You can feed a soccer team of twelve a nutritious, balanced snack for $5.81. That's $0.48 per kid! (With one extra banana to boot.)
Resources
Registered Dietitian Ali Miller is a favorite nutrition expert of mine (who also happens to be raising a six-year-old). She gives the following advice for balanced and healthy kid snacks:
No lone carbs
Whole food ingredients
Make sure it's tasty!
No lone carbs means anytime we are consuming a carbohydrate food, we pair it with a protein and/or fat. Eating lone carbs will cause a spike in blood sugar. However, pairing a carb with a protein and/or fat will reduce the blood sugar spike keeping kids' blood sugar at a more moderate level. This means they will feel more satiated (full) and receive more nutrition from the fat and protein.
Carbs, Protein and Fats – Their Effect on Glucose Levels
This informative article from the Joslin Diabetes Learning Center offers more insight into the benefits of pairing protein and healthy fats with carbohydrates.
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