As preparations for the new school year begins, an important decision is what to pack for lunch. BaySport’s Nutrition Coach, Sheri Berger, RDN (Registered Dietitian/Nutritionist) shares a health tip for the entire family, whether they’re going to school or work.
Choosing SMART SNACKS throughout the day will help to keep you energized, focused, happy, and provide steady blood sugar. Choosing less quality snacks will do the opposite. SMART SNACKS provide fiber, lean protein, quality carbohydrates, healthy fats, and around 150-200 calories. Here are some great choices:
NUT OPTIONS:
• Two tablespoons of all natural peanut butter with 6 celery sticks
• One tablespoon of nut butter with a medium apple, banana, or other fruit
• One tablespoon of nut butter with 8-10 whole grain crackers
• ½ peanut butter sandwich on whole grain bread with apple or banana slices
• 8-10 walnuts or almonds with a medium apple or other fruit
BEAN & LEGUME OPTIONS:
• ¼ cup of beans, 1 tablespoon of cheese, and salsa on a whole grain tortilla
• ½ cup of hummus or black bean dip with cut up vegetables (carrots, celery, mini peppers, cucumber slices, cherry tomatoes, jicama)
• ¼ cup of hummus on whole wheat pita bread
• ½ cup of roasted garbanzo beans with 10 cherry tomatoes
DAIRY & EGGS:
• String cheese or one ounce of other cheese and a piece of fruit
• One cup of plain low-fat yogurt with ground flaxseeds and 3-4 strawberries
• One cup of plain Greek yogurt with two tablespoons granola and one teaspoon agave nectar or honey
• Two tablespoons goat cheese, dill, and tomatoes on a piece of whole grain bread
• ½ cup of cottage cheese with chopped fruit (berries, nectarines, peaches, etc.)
• Once hardboiled egg with a rice cake or whole grain crackers
MEAT & FISH:
• 1/2 can tuna or salmon with 5-8 whole grain crackers
• Three romaine lettuce wraps with nitrate-free cold cuts or other lean meat
• Two ounces smoked salmon on a rice cake or three whole grain crackers
• Six shrimp with cocktail sauce, celery, and carrots
• Two ounces of beef, turkey, or salmon jerky with cucumber slices
