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How To incorporate Balanced Snacks in your Schedule

How To incorporate Balanced Snacks in your Schedule. Objectives . Recognize the benefits of balanced snacking What is a balanced snack? How to organize and incorporate snacks in a timely fashion Tools & tricks to make snacking manageable Sample a complete snack: Granola .

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How To incorporate Balanced Snacks in your Schedule

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  1. How To incorporate Balanced Snacks in your Schedule

  2. Objectives • Recognize the benefits of balanced snacking • What is a balanced snack? • How to organize and incorporate snacks in a timely fashion • Tools & tricks to make snacking manageable • Sample a complete snack: Granola

  3. How Snacking gets a bad wrap ? • Vending machines • Unlimited access to Processed foods • Unhealthy snacks often don’t spoil as easily hence their popularity • As Blood sugar drops we tend to crave sugar and fat • “The Quick Fix” Snacks do NOT have to be unhealthy!!

  4. Benefits of Balanced Snacks • Half of you responded to “SOMETIMES” experiencing the following: • Low energy throughout the day • Poor concentration • Headaches • Sugar and fat cravings • Tendency to overeat • Mood swings such as irritability • 1/3 responded to experiencing these symptoms “OFTEN”

  5. Balanced snacking benefits • These symptoms can be caused by low sugar levels in the Blood • Prevent these symptoms: • Eating balanced snacks every 4 hours prevents low blood sugar levels • Other benefits: • Helps with weight management & portion control • Its cheaper than buying out • Tip: Buy in season to keep costs low

  6. What is a Balanced Snack Anyways? • Fruits and non starchy veggies (eat the rainbow) • 2. Whole grain  get that fiber • 3. Low fat protein

  7. Examples of Balanced Snacks • Granola – Recipe • Tip - Make a bulk recipe so it will last you the month.

  8. How to organize &incorporate snacks In a timely manner • Prepping planning tips to start you off: • Pick a day to buy and prep food. • Figure out how any days you want to prep for ? • Decide what you want to eat and make grocery list. • Use my plate to pair food groups to create balanced snacks • Ex. Hummus (protein) with raw veggies, and whole grain crackers • 4. Storage. Have designated areas for your prepped food in your refrigerator & pantry. • 5. After purchasing groceries for the week head home &start prepping!

  9. Tools & tricks to make snacking manageable • Invest in Tupperware that will fit in the desired insulated lunch bag. • Buy in Bulk, and Think Bulk

  10. Tools & tricks to make snacking manageable • Food safety of food storage • Time – Temperature Abuse: • It has not been held or stored at correct temps • Bacteria growth is limited when food is held above or below the temp danger zone. • Bacteria grows rapidly between 41˚F and 135˚F (5˚C and 57˚C)

  11. IN Summary: Be COOL PACK A SNACK! • How to make a balanced snack: MyPlate guide • Fruits & vegetables, with a low fat protein & Whole grain • Benefits of snacking: • Keeps the blood sugar where it likes to be • Prevents undesirable low blood symptoms & over eating • Helps with weight management • Its cheaper • Have a plan and organized a system with the proper tools

  12. Thank you! • Get your SNACK ON!!

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