Energy-Boosting Snacks

Need healthy snack ideas to help you through the day? Dietition Sue Mah has some great DIY snacks ideas that not only do the body good, but give you the energy boost you need!

DIY Trail Mix

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  • Mix and match your favorite nuts, dried fruits and sweet treats. Watch your portions!
  • In this snack, the nuts provide the protein that will give you staying power, in addition to healthy fats. One of the reasons I love this snack is because it's portable and non-perishable - it's great for the office, in the car, or on the go, and you don't need to refrigerate it. I keep a small container in my purse all the time in case I need a snack when I'm out shopping or driving home in rush hour.
  • I always recommend including some protein with your snack. Studies show that protein can help with satiety and help you feel full for longer.

Yogurt and Granola

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  • From a nutrition standpoint, granola and yogurt are a perfect mix - the granola provides a hint of sweetness and fibre; the yogurt provides protein to give you long-lasting energy, plus other important nutrients like calcium. Add some diced fruit or fresh berries on top for more fibre and disease-fighting antioxidants.
  • I love the crunch that granola gives yogurt. Not only is this a nutritious snack, but it's also a great breakfast or dessert.

Cheese, Fruit and Crackers

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  • Choose your favourite cheese. There are so many choices - Gouda, Aged Cheddar, Oka, Swiss, etc.
  • Tip: A serving of cheese 50 grams or 1½ ounces is about the size of two fingers (index and middle finger).
  • Pair it with your favourite fruit and whole grain crackers.
  • With cheese and milk products you're getting calcium, protein and lots of other important nutrients that help build bones. Fruit and crackers give you fibre and healthy carbohydrates. If you're at the office, this is a much better snack for meetings than muffins and coffee.

Delicious Drinks

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  • Missing out on milk products means missing out on calcium and other important nutrients. Adults grow out of the habit of drinking milk, mostly by replacing it with other beverages. So try to find ways to include milk in your day.
  • Instead of the afternoon coffee or a chocolate bar to satisfy that craving for something sweet, try a glass of chocolate milk or a glass of half milk-half chocolate milk! You could also steep a chai tea bag in a cup of hot milk instead of a cup of hot water.
  • Studies show a diet high in calcium or milk products as part of a balanced diet along with physical activity can help with weight loss.

Roasted Chickpeas

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  • This is a high protein snack with a great crunch!
  • Satisfies your need for something salty and high fibre means you'll be full after a small serving
  • Super simple to make

RECIPE:

1 (12 ounce) can chickpeas (garbanzo beans), drained
2 tablespoons olive oil
salt (optional)
garlic powder (optional)
cayenne pepper (optional)
maple syrup (optional)
brown sugar (optional)

  1. Preheat oven to 450 degrees F.
  2. Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic powder, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.

Brought to you by

Zostavax Dairy Farmers of Canada Value Village

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