Get snacking

Yes, snacking can play a role in a well-balanced nutritious diet. In a study published in the journal Nutrients , snacks were found to help contribute to people’s intake of several key nutrients, including magnesium, potassium, vitamin C, and fibre. Here’s the formula on how to create winning between-meal nibbles.

Veg Out

Despite best intentions, most adults and children fail to get enough veggies into their daily diets. To have a better chance of nailing the daily quota, look for ways to incorporate colourful vegetables into a snack routine.

Sweet And Savoury

Too often, snack time is dominated by sweetness. To help balance out tastes for better nutrition, try including at least one savoury snack into a day’s menu. For instance, you could have a sweet-tasting snack in the morning and a savoury option between lunch and dinner.

FOCUS ON “REAL FOOD”

People hear the word “snack” and think it comes out of a bag or a box. Not the case! Instead, think of a snack as a mini-meal instead of a treat. That way you’ll automatically be including more wholesome ingredients. After all, how often do you consider serving greasy chips and sugary bars for dinner?

SEEK OUT P&F

Snacks with some protein and fibre have greater staying power within fewer calories to help thwart cupboard cleanout.

Hydrate As You Go

Snacking is an opportune time to get some much-needed liquid into your system. Coupling your snack with a glass of water or cup of tea helps you stay hydrated and also helps you view snacking as more of a complete minimeal package.

Practise Restraint

To keep calorie intake in check, most adults and kids should cap their snack frequency at two times a day, which can increase to three times for very active snackers who can benefit from a few more calories. In general, no more than 25 percent of your daily calories should hail from between-meal eats. Light grazing is the name of the game.

Plan Ahead

The key to making homemade healthy snacks instead of relying on the packaged stuff is to create a dedicated window of time, maybe on a weekend, to prep batches. When appropriate, get your kids involved in the process of prepping make-ahead snacks.

Pesto Dip Pepper Poppers

Sweet baby peppers serve as a nutritious delivery method for this pesto-like dip. You can also spread the dip into celery crevices. Soft tofu is a dairy-free way to give the dip a creamy texture. The peppers can be stuffed up to a day in advance and kept chilled.

Ingredients

14 oz (398 mL) can navy beans, rinsed and drained

1/2 cup (125 mL) soft tofu

1 cup (250 mL) fresh basil leaves

2 Tbsp (30 mL) extra-virgin olive oil

Juice of 1/2 lemon

1 garlic clove, chopped

1/2 tsp (2 mL) salt

12 mini bell peppers

In food processor container, place beans, tofu, basil, olive oil, lemon juice, garlic, and salt and blend until smooth.

Slice off tops of bell peppers and remove seeds inside with either a small knife or your finger. Using small spoon, stuff peppers with dip.

EACH SERVING CONTAINS: 137 calories; 6 g protein; 6 g total fat (1 g sat. fat); 16 g total carbohydrates (2 g sugars, 6 g fibre); 196 mg sodium

Keep It Clean

Peppers are on the Environmental Working Group's 2022 Dirty Dozen list. This list highlights produce items that have the highest amounts of toxic pesticides. Other foods preceding bell and hot peppers are strawberries, spinach and other greens, nectarines, apples, and grapes.

To ensure your kiddos steer clear of chemicals, shop the organic section— particularly for Dirty Dozen foods—whenever possible.