Family Friendly Snacks

With the warm, beautiful weather upon us, we are drawn to spend the days outside.  In last year’s survey I sent out to my readers, many of you wanted ideas for healthy, family-friendly foods and snacks that would satisfy everyone from Dad to the little kiddos.  I’ve compiled a few healthy ideas that are conducive to on-the-go living!

If you have a cooler:

Grapes: refreshing and full of antioxidants and vitamins

String cheese: fun and easy to peel and as a bonus you are getting a good source of calcium

Watermelon: delectable thirst quencher and full of vitamin C and lycopene

Yogurt: delicious and great source of protein and calcium (just beware of the added sugar); Greek yogurt is best.

Water: forget the juice boxes and sodas!  Pure water is the best way to stay hydrated on your active outings.  No calories, fat or sugar…just plain refreshing!

No cooler ideas:

Apples:  tasty portable nutrition that’s full of fiber and vitamins.   “An apple a day keeps the doctor away” isn’t just an old saying….it’s the truth!

Bananas “the bicyclist’s best friend”: easy to pack and eat on the go.  Excellent source of potassium to help as you stay active on your outing.  Bananas are an excellent source of B6 as well.

Raw nuts:  great source of protein to fill you up and pair with the above fruit options

Homemade trail mix: throw some nuts, cereal (like Kashi Go Lean) and some dried fruit into a bag and toss in your backpack for a quick energy boost.  Just be careful to watch the added sugar.

Lunch options:

If you want to pack a picnic and head down to the beach, here are some tasty, healthy options;

PB&J: made with natural peanut butter (stay away from partially hydrogenated oils and added sugar), whole wheat bread, and low sugar jelly

Wraps: get whole wheat wraps and place your favorite lunch meat, lettuce, cheese, and peppers.  Add mustard instead of mayo to keep the fat and calories down.  A great substitute for mayo is avocados!  Spread some on your wrap and get the bonus of vitamins and the “good” fat.

Hummus and veggies like baby carrots, celery, and cucumbers.  If you need chips, choose natural ones like Stacey’s or Sunchips.  Check the ingredients and make sure to stay away from partially hydrogenated oils…your body can’t process them so they end up being stored as fat!

As I’ve said many times healthy eating comes down to being prepared!  Try out these simple ideas and stay away from the gut-busting fast foods that will weigh you down.  You can eat fresh and healthy on the go….just takes a little preparation.

My new favorite grab-n-go healthy snack:

Preheat oven to 350. Spray muffin tin with nonstick spray.

Put 1 TBS of old fashion oats, favorite veggies (I use peppers and broccoli) 1 TBS fresh salsa. Then top off with 100% liquid egg whites. (You can buy them in a carton.) Stir each one. Bake for 20-25 minutes.

Eat three of them for breakfast or grab one as a snack.  Store 3 days worth in fridge and freeze the rest so they don’t go bad. If you have time warm them up in the microwave, or just grab and go and eat them cold.

* I’ve also experimented with chopped apples and cinnamon in place of veggies.  I personally only like these cold.  Just experiment and have fun.  Let me know if you create any yummy, clean snacks or meals!

Yours in health,


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