Snacks are a great way to balance out the day’s choices and fill in gaps when meals are far apart. They’re also super helpful when it might be too hot or busy (or both!) to make a more formal sit-down meal. Check out these easy tips to balance budget, taste, time, and different ages, too! Work, school, or play, we’ve got you covered.
- Think portable. Single serve portions that can be stashed to grab and go on the run can be helpful for busy days. Make sure you have a thermal lunch bag and reusable ice pack along with other snap tight containers so you (and/or the kids) can portion out your own items, too. Leftovers from dinner can be a great “snack” paired with a piece of fresh, washed fruit.
- Keep it easy. Aim for at least two out of the five food groups (fruit, veg, grain, protein, dairy) to help with balance, and think about which ones you might not get at other meals. I like to include at least one fruit or veggie with every eating occasion. This is a simple way to ensure you have a plan for getting these important food groups in. Remember the classic “make half your plate full of fruits and veggies”? This simple yet incredibly useful tip keeps things interesting and helps ensure we get the servings that many of are missing. Plus, they’re colorful and make the plate look pretty while offering up delicious taste in each season.
- Keep it safe. Pick foods that can be stocked up on in a desk drawer or locker that stay safe without refrigeration. Think dried fruit, nuts, whole grain crackers, tuna or salmon in a pouch, peanut butter, oatmeal packets if hot water is available, cereal, pop top veggies in a can, and even shelf stable milk! You can pretty much plan for every food group this way so a busy morning might only involve snagging a cheese stick, yogurt, fresh/seasonal piece of fruit, or a salad to toss some of these other yummy choices into for a full “meal”.
About the Author
Kim Kirchherr, MS, RDN, LDN, CDE, FAND is an award winning registered dietitian. She serves as the IGA Health & Wellbeing Advisor and is available for consulting and speaking engagements. Kim has experience in agriculture, supermarket, media (traditional and social), hospital-based health and fitness centers, and outpatient medical nutrition therapy programs. She served as the Chair of the Food & Culinary Professionals Dietetic Practice Group (FCP) in 2017-18 and has been chair of both the FCP Agriculture and Supermarket Subgroups. Kim is a past president of Illinois Academy of Nutrition and Dietetics. www.kimkirchherr.com
Check out Better Choices for more tips, inspiration, and recipes for this month, too!
