High Protein Snacks That SatisfyWed 30 Oct 2013
Story by Jennifer Tyler Lee
The Method of Snacking
Snacking is like sleep training — it can elicit the same level of debate. Should you take the French approach and limit snacks? Or plan for a few small meals to fend off meltdowns? After much experimentation, I’ve found it’s best for my kids and me to snack — with a caveat. When we snack, we choose high protein snacks.
Between packing lunch boxes and shuttling between afterschool activities, my family needs a solid roster of snacks. It’s simply not realistic for us to get through a day without well-timed, healthy bites. So as part of our 52 New Foods Challenge, we went on the hunt for a few good candidates to build our list.
Our Snack Options
Chickpeas: A high protein bean that serves double duty as a dip. Blended into a healthy homemade hummus, chickpeas make it easier for the fresh fruits and veggies to go down. Try it with edamame or roasted peppers for a boost of color.
Walnuts: A great source of omega-3 fats, walnuts are the new snack favorite in our house. According to Walter Willett, Professor of Nutrition and Epidemiology at Harvard’s School of Public Health, fish is the best source of omega 3s, but nuts are another good option. We usually enjoy walnuts with something equally crunchy like an apple – simple, easy and portable. For kids with nut allergies, seeds offer similar benefits. Our school is nut free, so our healthy protein snack of choice is an easy no bake cookie made with sunflower seeds, honey and oats.
Greek yogurt: With nearly double the protein per serving as its regular counterpart, Greek yogurt is a simple switch. For example, a one-cup serving of Straus non-fat Greek yogurt offers 20g of protein. A same size serving of Straus non-fat plain yogurt offers 14g of protein. Serve it up with homemade granola and a drizzle of maple syrup, or blended into a fruity pineapple smoothie.
What are your favorite healthy, snacks? Share your ideas on the Food Revolution Facebook page.
About the Author: A mother of two, Jennifer Tyler Lee is the creator of the award-winning healthy eating game, Crunch a Color®, and author of the upcoming book tentatively titled, The 52 New Foods Challenge (Penguin/Avery 2014), a week-by-week playbook to get your family eating healthy, one new food at a time. Like most parents, she struggled to get her kids to eat healthy, balanced meals, so she decided to make it into a game and she’s giving back to support non-profit kids’ nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved awards, Crunch a Color® has been featured by Jamie Oliver’s Food Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum Food & Fun For Kids, among many others, as a simple, fun and playful way to get kids to eat healthy and try new foods. Jennifer’s passion is making mealtime fun and healthy for busy families. Her easy recipes, quick tips, and new food adventures are regularly featured at Pottery Barn Kids, Jamie Oliver’s Food Revolution, The Huffington Post, and on her weekly recipe blog.
Photo credit: www.crunchacolor.com
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