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Posts Tagged ‘Healthy Snacks’

Super Bowl Snacks

Posted in Healthy People, tagged , , on February 11, 2022| Leave a Comment »

Do you have a favorite Super Bowl snack? Many individuals and families have go-to foods for their Super Bowl watching parties and festivities. Unfortunately, many of those go-to foods are high in saturated fat and sodium. According to a survey from Statista, the most popular Super Bowl foods in 2021 were chips and dip, chicken wings, pizza and nachos. The good news is that there are healthier ways to prepare those items! The Dietary Guidelines for Americans recommend we:

  • Follow a healthy dietary pattern at every life stage
  • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations
  • Focus on meeting food group needs with nutrient-dense foods and beverages
  • Stay within calorie limits
  • Limit foods and beverages higher in added sugars, saturated fat and sodium
  • Limit alcohol consumption

If you want to prepare, serve, or enjoy a favorite Super Bowl snack that aligns with the Dietary Guidelines for Americans, try one of the following methods or recipes:

guacamole and crackers

Chips and Dip – Make a veggie-based dip such as guacamole or spinach dip and serve with whole-grain crackers or tortilla chips.

Chicken wings – Instead of ordering out, buy frozen chicken wings and prepare them in an oven or air fryer.

English muffin pizzas topped with olives

Pizza – Whether you order or make your pizza, load it up with veggies! If cooking at home, try a herbed garden pizza or English muffin bite-sized pizzas.

Nachos – Swap out the chips for veggies in this unique Bell Pepper Nacho recipe. Not a fan of bell peppers? Try these loaded potato skins with buffalo chicken and/or your favorite nacho toppings.

If you have a favorite Super Bowl recipe that features fruits and veggies, please share using the comment box below!

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Alisha Barton, Family and Consumer Sciences Educator, OSU Extension Miami County

Sources:

Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/

Celebrate Your Plate. https://celebrateyourplate.org/

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Crunching on Kale

Posted in Healthy People, tagged , , , , on June 24, 2021| 1 Comment »

a bunch of kale

If there was a Cinderella of the vegetable world, I think it would have to be kale. Once upon a time, kale was commonly used as a garnish at upscale restaurants. Today, this nutrient rich green veggie is known to some as the Queen of Greens! Kale is rich in Vitamins A, B6, C, K, folate, and fiber, and it contains calcium, iron, potassium, and magnesium among other nutrients as well.

Kale is a versatile vegetable that grows in different forms and colors and has many different culinary uses. Kale is generally best served cooked to reduce its bitter taste, but small leaves can be torn into a salad or blended in a smoothie. Kale can be sautéed, stir-fried, cooked into a soup, or used to make kale chips. Kale chips are fun and easy-to-make, and they make for a tasty, healthy snack! Kale chips can be prepared in a dehydrator as demonstrated in the video below, but they can also be baked in the oven if you don’t have a dehydrator.

Do you have a favorite kale recipe? If so, please share by leaving a comment below!

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension Fairfield County

Sources:

Healthline (2018). 10 Health Benefits of Kale. https://www.healthline.com/nutrition/10-proven-benefits-of-kale#TOC_TITLE_HDR_2

NC State Extension (2020). Kale: Grow it, Eat it. https://content.ces.ncsu.edu/kale

National Center for Home Food Preservation (2014). Drying: Food Dehydrators. https://nchfp.uga.edu/how/dry/dehydrator.html

The Nutrition Source: Kale. The Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/kale/

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Healthy Snack Hacks

Posted in Healthy People, tagged , , , , , , , , , on September 28, 2020| 1 Comment »

A bowl of raspberries

It’s 3 pm – a few hours since lunch but not quite time for dinner. Your stomach starts to rumble a bit and you are low in energy. You open the fridge and cannot find anything you want so you turn to the cupboard and end up mindlessly snacking.

I know I am not alone when I say this: I often need a snack in the afternoon! However, a snack can turn into an additional meal if you do not have the right snacks on hand. On average, about one-fourth of daily calories are provided by snacks.  In fact, snacking more times in a day has been found to be associated with consuming more calories. For this reason, it is important to have healthy snacks available so that when you do get hungry between meals, you have something nutrient-dense ready. Follow these three simple tips to improve your snacks and avoid mindless snacking:

Plate of Hummus, sliced vegetables and pita chips

1. Plan your snacks

Next time you go to the store, make sure to add your snacks to the grocery list. Preparing single-serving snacks can help you have just enough to satisfy your hunger. Some staples that I keep on hand in the fridge are baby carrots and hummus or guacamole. Rather than eating out of the tub of hummus or the bag of carrots, portion some out onto a plate or cup. This will help you avoid excessive snacking.

2. Make healthy shifts with snacks

Try different fruits and vegetables to find the perfect snack for yourself. Foods and beverages that contribute the most calories for snacks are not the most nutritious options. By opting for a more nutrient-dense snack, you are making a healthier choice for your body and can improve your health. Rather than opting for chips and nacho cheese, try cowboy caviar and fresh veggies. Instead of opting for a granola bar with added sugar, try eating fresh fruit. Switch any refined grains to whole grains. Transition beverages with added sugars to no-sugar-added beverages. These small changes can make a big difference over time.

Plate of bean, corn and veggie salsa

3. Keep temptations out of sight

Keeping tempting foods out of sight may help you avoid choosing them as snacks. It may also be helpful to keep them out of the house altogether! If you don’t have them in your house, you cannot have them unless you go to the store to get them.

What changes can you make to enjoy healthier snacks? Are there any Healthy Snack Hacks you will try?

Written by: Miriam Knopp, Dietetic Intern, The Ohio State University.

Reviewed by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Sources:

USDA Choose MyPlate (2016). “10 Tips: MyPlate Snack Tips for Parents.” www.choosemyplate.gov/ten-tips-snack-tips-for-parents.

Dietary Guidelines for Americans 2015–2020, 8th Edition. “Shift to healthier food and beverage choices.” https://health.gov/sites/default/files/2019-10/DGA_Shift-to-Healthier-Choices.pdf

Centers for Disease Control and Prevention (2015). “NHANES – What We Eat in America.” www.cdc.gov/nchs/nhanes/wweia.htm.

UCSF Health. “Behavior Modification Ideas for Weight Management.” www.ucsfhealth.org/education/behavior-modification-ideas-for-weight-management.

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Heavenly Hummus

Posted in Healthy People, tagged , , , , , , , on May 9, 2019| 1 Comment »

traditional chickpea hummus

Hummus is a chickpea-based dip and spread that is a staple food and popular appetizer in many Middle Eastern nations such as Syria, Lebanon, Egypt, Saudi Arabia and Israel. Today, according to the USDA, hummus is growing in popularity in the United States, too! This trend is driven by consumer demand for healthier snacks and gluten-free products.

Chickpeas, also known as garbanzo beans, are naturally gluten-free; high in fiber, folate and protein; and they contain nutrients such as iron, calcium and magnesium.  Consequently, hummus provides more nutrients, more healthy fat and less unhealthy fat than many traditional American dips and spreads. The protein, healthy fat and fiber it contains can help you feel full, which can help with weight control. These nutrients can also help prevent heart disease and stabilize blood sugar. However, portion control is important with hummus, as the calories from the healthy fat it contains may add up quickly. A two-tablespoon portion of hummus contains about 70 calories. Hummus sold at the grocery store may contain large quantities of added sodium, too.

Luckily, hummus is not difficult to make at home. Classic hummus contains chickpeas, olive oil, tahini (a sesame paste), lemon juice and spices. For additional flavor or color, try including fresh herbs or vegetables such as roasted red peppers, sun dried tomatoes, beets, edamame or artichoke hearts in your own personal recipe. Mash the ingredients with a fork or puree them in a food processor to obtain a dip-like or spreadable consistency. hummus plate with celery sticks and crackers

If you don’t have tahini at home, can’t find it in your local grocery store or simply don’t like its flavor, try this easy hummus recipe that utilizes plain, non-fat yogurt in its place.

Serve hummus with whole grain pita chips, wedges or crackers, or fresh cut vegetables like cucumber slices, carrot and celery sticks, bell pepper spears, grape tomatoes, or broccoli and cauliflower florets. You can also spread hummus on your favorite sandwich or wrap, or use it in place of mayonnaise in making a tasty tuna salad. Need more inspiration? Check out this list of 10 Ways to Enjoy Hummus!

Sources:

Fruits & Veggies More Matters. Chickpeas (Garbanzo Beans): Nutrition, Selection & Storage. https://www.fruitsandveggiesmorematters.org/chickpeas-garbanzo-beans

Fruits & Veggies More Matters. Top 10 Ways to Enjoy Hummus. https://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-hummus/

Goldstein, J. Hummus. The Nutrition Source, Harvard T.H. Chan School of Public Health.  https://www.hsph.harvard.edu/nutritionsource/hummus/

Gottfried, S. (2018). Is Hummus Actually Healthy? Here’s What the Experts Say. Time Health. http://time.com/5331376/is-hummus-actually-healthy-heres-what-the-experts-say/

Spend Smart. Eat Smart. After-School Hummus. Iowa State University Extension and Outreach. https://spendsmart.extension.iastate.edu/recipe/after-school-hummus/

USDA Economic Research Service (2017). Pulses Production Expanding as Consumers Cultivate a Taste for U.S. Lentils and Chickpeas. https://www.ers.usda.gov/amber-waves/2017/januaryfebruary/pulses-production-expanding-as-consumers-cultivate-a-taste-for-us-lentils-and-chickpeas/

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewed by: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

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Snack Attack the Healthy Way

Posted in Healthy People, tagged , , on October 8, 2018| Leave a Comment »

Snacks can be part of a healthy, well-balanced diet when done right. Include multiple food groups in order to balance your snack. For instance, a handful of nuts pair well with a serving of mixed berries. This snack, representing the fruit and protein food groups, includes vitamins, protein, and healthy fats.chicken salad wraps with pre-portioned strawberries and pistachios

Meal prepping snacks is a great way to stay on track throughout the week. Having quick, easy, and balanced grab-and-go items when hunger strikes will help you make better snack choices. Check out this list of healthy snack recipes.

Here are some tips to make snack prepping quick and easy:

  • Pre-cut fruits and veggies.
  • Portion out snack items like nuts, crackers, and cheese into reusable containers.
  • Keep pre-portioned snacks like low-fat yogurt and no sugar added apple sauce on hand.
  • Keep pre-portioned bags of frozen fruit and spinach in the freezer; just add water or milk to make a quick and easy smoothie!
  • Check out MyPlate for some more snacking tips and tricks.

If you are new to snacking healthy, and options like veggies and yogurt are not quite super appealing, there are healthy swaps you can make to ease your way. Look for a baked or popped chip instead of fried for fewer calories and fat. If you like chips and dip, use Greek yogurt instead of sour cream to make dips for your chips and veggies. Check out some more healthy swap tips.

One of my favorite snacks is not what you might typically consider a “snack,” but I got creative with my meal prep one day, and now it is a staple for me. I eat half of a baked sweet potato with 1-2 tablespoons of nut butter (pumpkin spice peanut butter is my favorite this time of year). It’s a hearty and filling Fall snack. You too can get creative with your snacking. Feel free to share your favorite healthy snacks in the comments!

Written By: Amy Meehan, MPH, Healthy People Program Specialist

Reviewed By: Misty Harmon, MS, Family and Consumer Sciences Extension Educator

Resources:

https://wayne.osu.edu/program-areas/snap-ed/budget-friendly-healthy-recipes/snacks

https://www.choosemyplate.gov/ten-tips-snack-tips-for-parents

https://www.choosemyplate.gov/myplate-mywins-tips-hacking-your-snacks

https://www.choosemyplate.gov/make-small-changes-snacks

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My Healthy Snacks Evaluation

Posted in Healthy People, tagged , , , , on April 24, 2018| Leave a Comment »

If you have been following me on my quest for a healthier lifestyle then you know I’ve been giving myself plenty of time to make meaningful changes to better my health. If you have not been following, I will link my 3 previous blog posts at the bottom.

To start with great news, I’m down another 2.5 pounds! It’s coming off slowly but it’s coming off and staying off for good. If you step back and think, 7 ½ pounds in 4 months is hardly anything. However, I’m remaining positive because my goal is for the weight to stay off, so if it takes me longer so be it. I’m staying focused on my action statement and the positive changes I have noticed.

Finding healthy snacks hasn’t been difficult for me. Coming up with healthy combinations to keep me full hasn’t been difficult. What has been difficult is snacking while traveling and learning to control my sweet tooth.

When I’m traveling, I worry about food safety and keeping my snacks cold for long periods of time. I need things that I can quickly grab and toss in my bag. If I don’t have those things on hand then I’m left to stop at a gas station for items and take the risk of being sucked into the candy bar aisle. I’ve put together a list of healthy carbohydrate and protein snacks that don’t need temperature control. You can find that post over on Live Smart Ohio.

apple,almonds and chocolate

 

One of my biggest problems I’m facing on my journey is controlling my sweet tooth. I needed a “WHY”. Why is it I always leave the healthy snack I packed in the refrigerator and go for the chocolate treats in the workroom? I wanted a way to stop those cravings! I found this amazing handout on 13 Ways to Fight Sugar Cravings. There are tips to try right now and then there are other ideas on how to discover the real root of the problem. After reading the article I took time to stop and think about what I was doing and why was I doing it. I’ve noticed that I give in more to my sweet tooth if I’m not eating regularly. I also know that I can’t give in a little. If I give in a little then I want to eat it all!! I do better with combining foods. Adding a little dark chocolate with my almonds or having some dark chocolate covered strawberries. I’m also working on removing the temptation. Out of sight, out of mind. Making sweets harder to get to has helped too.

I’d love to hear some ideas on how you curb your sweet tooth?

Baby-steps To A Healthier You

My Healthy Breakfast Evaluation

Healthy Snacks

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Bridget Britton, Family and Consumer Sciences Educator, Ohio State University Extension, Carroll County, britton.191@osu.edu

Sources:

Brinkman, P. (2011). Snack Attacks!. Live Healthy, Live Well. livehealthyosu.com/2011/11/23/snack-attacks/

Centers for Disease Control and Prevention (2015). Losing Weight: Getting Started. cdc.gov/healthyweight/losing_weight/getting_started.htm

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Healthy Snacks

Posted in Healthy People, tagged , , , , , , on March 1, 2018| 1 Comment »

At the beginning of this year, I wrote Baby-steps To A Healthier You. I shared how I was going to make smaller weekly goals to help me reach my overall goal of losing weight and becoming healthier. Last month I shared my reflection about my progress in My Healthy Breakfast Evaluation. Just a quick recap, I am giving myself time to put my goal into action and then additional time to reflect on how things are going and what adjustments I need to make to continue progress toward my goal. I want to make sure that I feel successful so I do not get discouraged and lose momentum. The last thing I want is to revert to old habits. I was going to start with breakfasts first and then move onto snacks.

My breakfasts took a little longer to accomplish than I had anticipated. We all know that life can throw you curve balls and sometimes things can get a little chaotic. For the past two months, my life has been a whirlwind, so I have been living one day at a time. However, I am happy to report that I have lost 5 pounds! Could I have lost more? Certainly. However, I shared that this is a complete lifestyle change for me as I am trying to break old habits. I continue to remind myself that even if I cannot physically see the results, this does not mean that my body is not changing on the inside. After all, slow progress is still progress.

I have officially graduated myself to snacks this week. In preparation, I have done some research to help set myself up for success. If you suffer from Snack Attacks like myself, then I have great news for you! The Ohio State University Wexner Medical Center has fantastic handouts for healthy snacks. They even have handouts broken down into specific categories. Maybe you are looking for snacks to control your blood sugar, snacks under 100 calories or just a list of healthy snacks in general. You can find all of these handouts, plus more on their patient education health information website.

A snack helps control your appetite.

apples and peanut butter

Think of it as a mini meal to help your body get the nutrients it needs. Make sure your snack has a balance of carbohydrates, fiber and protein. Here are some of my favorites:

  1. 1 small apple with 1 piece of light string cheese
  2. 1 cup of carrots with 1/3 cup hummus
  3. 6 ounces Greek yogurt with ½ a large banana
  4. ¾ cup blueberries and ¼ cup almonds

 

I encourage you to print off one of the snack handouts from the Wexner Medical Center and tape it to the inside of one of your kitchen cabinets. This way if you’re stuck on what to eat you have a quick reference!

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Sources:

Brinkman, P. (2011). Snack Attacks!. Live Healthy, Live Well. livehealthyosu.com/2011/11/23/snack-attacks/

Centers for Disease Control and Prevention (2015). Losing Weight: Getting Started. cdc.gov/healthyweight/losing_weight/getting_started.html

The Ohio State University Wexner Medical Center (2018). Patient Education. patienteducation.osumc.edu/Pages/Home.aspx

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Are You Ready for Some Football? Healthy Tailgates and Viewing Parties

Posted in Healthy People, tagged , , , , , on August 31, 2017| Leave a Comment »

In Buckeye land it is time for football games, tailgating or viewing parties. With those parties often comes heavy snacking. Why not start the season off right by making the switch to healthier food choices for future parties?  We are each responsible for making a few food or drink choices for the next party that we host or attend to help everyone maintain a healthier (not heavier) diet. Photo from Ohio State University football game

When you plan your party keep in mind that a few healthy options can go a long way in contributing to the health of all Buckeyes (or Bobcats, Bengals, Browns, Bearcats, Cavaliers, Flyers, Monsters, Zips, Falcons, Flashes, or your home town team).

  • Start your party prep by purchasing a medium size plate, I know those tray size plates seem like they should be wonderful, but often contribute to over-eating or waste (you take something, but don’t eat it).
  • Plan beverages so you can serve infused water rather than soda. Make ice cubes or rings out of fruit in your team colors.
  • Switch burgers to leaner meats and serve them on whole grain slider buns. The bun switch alone can save you 180 calories.
  • Always serve fresh veggies and fruits with a low-fat dip.
  • Serve pizza with vegetable or fruit toppings; limit the extra meats and cheeses. If you are making your own consider a whole grain crust.Photo of vegetable chili
  • Modify your chili to include 2 types of beans, turkey sausage, diced sweet potatoes, and chopped peppers.
  • Serve quesadillas on whole grain tortillas, filled with chopped vegetables and low fat cheese.
  • Serve grilled chicken breasts or lean pork loins.
  • Switch your chips or pretzels to baked, veggie, or whole grain.

Don’t forget to be food safe at your tailgate or party too! Use coolers or tubs of ice to keep cold food cold on those first warm fall games. Ensure that grilled meats reach safe temperatures by using a meat thermometer: ground beef or ground pork should reach 160 degrees, all poultry 165 degrees, and steaks or chops 145 degrees.

We can’t wait to hear what you will be serving at your next tailgate. If you are looking for ideas here are a few http://go.osu.edu/healthtailgate. Comment with your healthy tailgate tip or recipe.

Sources:

Alabama A & M, Auburn University: http://news.aces.edu/blog/2016/10/05/host-healthy-tailgate-season/

University of Washington, https://www.washington.edu/wholeu/2014/09/30/healthytailgatefoods/

Vanderbilt University Medical Center, https://news.vanderbilt.edu/2014/10/09/vanderbilt-health-educator-offers-tips-for-healthy-tailgating/

Army HEALTH, http://blog.armyhealth.pbrc.edu/post/Healthy-Tailgating

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County.

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Halloween Treats – Start a New Tradition

Posted in Healthy People, tagged , , , , on October 28, 2013| Leave a Comment »

Halloweejack o lanternn is right around the corner and can be a fun filled family time.  My sister has an open-house event, complete with healthy chili cooking in the crock-pot and the adults dress up to pass out the treats. It is fun to see the surprise on the faces of the kids when they see the adults dressed up!

Treats are part of the fun but perhaps this year you will share a non-sweet treat with those who visit your house. Kids will get plenty of candy and may welcome this change of pace. Small packages of crackers can be great for those tiny Halloween participants; even toddlers can safely enjoy a cracker snack.

Here are some other Halloween Treats you might want to try:
· Small bags of pretzels
· Small boxes of raisins or other dried fruit
· Small bag of graham crackers
· Apples
· Small containers of modeling clay
· Fall themed pens, pencils or erasers
· Stickers
· Temporary Tattoos
· Spider Rings
· 100% fruit snacks
· 100% fruit juice boxes
· Cereal bars

If you must give out candy, pass out a miniature size. Even if you pass out two, it will be a smaller amount than a full-size candy bar.
Enjoy walking around your neighborhood and visiting neighbors while participating in this fun fall event. You’ll get some physical activity which can help off-set the extra calories you may consume from snacking on sweet treats. When you get home from your Halloween adventure, laugh with your kids as you enjoy a piece of your favorite candy.

Take a few minutes to sort your bounty into piles:
Favorite Treats
Don’t Like/Throw Away Items
Non-food Treats
Food Items – good for Lunches or Snacks

Halloweeners

If you are lucky enough to get some non-food treats, such as spider rings, tattoos, pencils, or pens, place them in their own special pile. You may find that your favorite goblin enjoys those treats as much as the candy. When enjoying your treats, remember to do so in moderation. Your candy can last until the New Year and it is OK to throw some of it out!

Writer: Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, Ohio State University Extension.

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu

Source: Academy of Nutrition and Dietetics, “Tricks to Enjoying Halloween Treats.” Retrieved 10-21-2013 from http://www.eatright.org/Public/content.aspx?id=6442458793.

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