August 4, 2016

End-of-summer and back-to-school snacks

The last days and weeks of summer break are still full of activities ranging from trips to the beach to trips across the country. Amid the busyness, it’s important to stay well nourished. Here are some healthy snack ideas, provided by Juana Acosta, MS, RD, at Kaiser Permanente Riverside in Southern California, to help with the end of summer and as we head into back-to-school time. Plus, each one has 100 calories or fewer!

Healthy Snacks

• 1/2 cup cottage cheese (fat-free) and 1/4 cup blueberries.

• 100-calorie Greek yogurt.

• 1/2 cup of beans with 1 medium tomato chopped with onions and cilantro.

• 15 almonds (1/2 ounce).

• 1 slice of whole-wheat bread and 1 slice of turkey deli meat (99% fat-free, low sodium).

• 1/2 apple and 10 almonds.

• 1 individually wrapped light cheese snack and 1 corn tortilla.

The start of school is right around the corner. It’s time to think about purchasing school supplies, picking out new lunchboxes, and packing lunches for your kids. Lilian Correa, MPH, RD, at Kaiser Permanente Riverside in Southern California, has shared these simple back-to-school snacks that will keep your kids energized, and each one is low in calories (100 calories or fewer).

Back-to-School Snacks:

• 1 cup of cherry or grape tomatoes and 1 light string cheese.

• 1 medium apple, sliced, with cinnamon sprinkled on top.

• 20 baby carrots (or 1 cup of sliced cucumbers or 1 cup of sliced jicama) with 2 tablespoons of hummus.

• 1 corn tortilla baked and cut into chips with 1/2 cup of fresh pico de gallo.

In addition, Lilian recommended a few sweet after-school treats that are packed with nutrition.

After-School Treats:

• 1 cup of frozen grapes.

• 1 small frozen banana (4 inches) with 1 cup of unsweetened vanilla almond milk, blended. Sprinkle cinnamon and cloves on top before serving.

• 1 medium apple cut in half with the core removed. Add 1 tablespoon of raisins on top, sprinkle with cinnamon and cloves, and bake 20 minutes at 350 degrees.

• Watermelon popsicles, made by pouring the juice of blended watermelon slices into ice cube trays. Place popsicle sticks into each section of the tray before freezing. (4-5 cubes per serving.)

• 1 cup of berries with half an orange squeezed in for a citrus berry dessert.

To keep school days running smoothly, you can also try these convenient and easy-to-prepare breakfast ideas and these tips for packing a healthy lunch.