Plan well for healthy and interesting snacks

A well-stocked pantry is essential for healthy eating.

A well-stocked pantry is essential for healthy eating.

Published Nov 28, 2017

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As a busy entrepreneur, wife and mom of three boys, I understand how crazy it can be to keep everybody fed and healthy during the school year. 

At our home, we’re constantly on the go, and I’m sure your home is no different.

Still, I am committed to feeding my family healthy, home-made food because I know that it really makes a difference to the way we feel and how well we perform.

At our home, I don’t allow convenience foods, sugary snacks, refined juices, sodas or junk food.

Simple and delicious home-made food is always the name of the game. It isn’t always easy, but it is possible, and it makes a huge difference to my family’s health and well-being.

With long days of classes and extra-curricular activities, kids’ bodies work hard to grow and stay well. Kids need good nutrition to feed the immune system so they can ward off colds and flu and keep their energy levels up for classwork, sports and play.

I’ve noticed that when it comes to nutrition, most parents are focused on mealtimes. Shopping lists revolve around stocking the pantry for breakfast, lunch and dinner, with snacks a distant afterthought.

Here is the reality: kids eat a lot of snacks. And mealtime may be carefully supervised, while snack time goes unnoticed - kids grab juice boxes, sodas, snack crackers, chips and cookies and off they go.

By relying on processed foods, snack time becomes a missed opportunity to nourish.

Parents ask me how it’s possible to do without processed snacks. My big secret is a well-stocked pantry.

Here are my top tips for prepping your pantry for healthy snacks every day:

Redefine the pantry. The pantry is more than just dry goods. I suggest looking at your kitchen’s food storage in zones, and think of them all as “the pantry”: dry goods, refrigerator, freezer and countertop.

Think about the kind of snacks you want to serve, and list the staple items you’ll need. In general, the dry goods are shelf staple items like oils, vinegars, whole grains, flour, sweeteners, dried fruit, nuts and seeds, wholegrain crackers, popcorn kernels, nut butter, herbs and spices and sea salt.

The refrigerator should contain condiments and pickles, dairy and dairy substitutes, eggs, broth, fruits, vegetables and beverages.

The freezer can be packed with home-made convenience foods - anything that you see in the grocery store freezer case can be made from scratch in batches and frozen. That includes wholewheat rolls, muffins, pancakes, grilled and roasted meats, cooked grains, beans and more.

Lastly, don’t forget the countertop. A bowl brimming with washed whole fruit makes it easy to grab and go with a healthy, juicy, good-for-you snack.

Clean it out. When I go to my friends’ houses, I’m always checking out their pantries. (Yes, I’m that nosy friend. But food is my business, so I have an excuse.)

The biggest mistake I see is a filled pantry. People buy too much snack food. The pantry ends up packed with unhealthy things that tempt overeating - or the food just sits back in the dark corners until it expires.

If you want to eat healthy, you’ve got to make room for the good stuff. Be ruthless and get rid of all of those expired, unhealthy snacks. Make a snack plan. Just like you write down a dinner plan for the week, plan for healthy snacks. Variety keeps it interesting - and tasty. Be sure to go for colourful fresh fruit and vegetables for maximum food value.

A good formula for a complete snack consists of protein, grain and fruit. For example, nut butter (protein) on a piece of 100% wholewheat toast (grain) with sliced apple (fruit) would be a very nutritious, satisfying and complete snack.

Other ideas: lettuce leaves filled with leftover chicken and rice, topped with avocado; home-made hummus with toast, along with fruit and veggie sticks; a home-made carrot and raisin muffin with a slice of aged cheddar; the possibilities are endless.

It doesn’t have to be complicated - fresh, whole foods are easy and delicious. Making a plan ensures variety at snack time, plus allows efficient shopping and preparation.

Beverages count. The best beverage is always clean, pure water and most kids - and adults - don’t drink enough. Snack time should include a refreshing glass of water.

There is no need for the excess sugar that comes from bottled juices and sodas.

Studies show kids typically get too much sugar, and beverages tend to be the biggest culprit, by delivering a whole day’s worth or more in a single serving.

Make water appealing and fun by keeping a pitcher of infused water in the refrigerator. Simply add any combination of sliced lemons, oranges, apples, pears, berries, mint, basil or cucumbers to a pitcher of clean water.

Other healthy beverage options: unsweetened herb teas (or lightly sweetened with honey or maple syrup) such as camomile, turmeric, rose hips, hibiscus, mint and ginger.

Involve your kids. From the youngest age, involve your kids in snack plans and preparation. Every step is a teaching moment.

My youngest son is now 12 years old - and he knows how to prepare his own healthy snacks. He loves to eat raw cauliflower, broccoli and lettuce.

That’s because when he was little, he helped wash and dry the fruit, break the broccoli into florets, drop the lemon slices into the water pitcher, sort the groceries, and put the apples in the refrigerator.

The Washington Post

* Achindu is founder of Yummy Spoonfuls Organic Baby Food. See the website at yummyspoonfuls.com

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