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Healthy Snacking During Quarantine

Being at home during quarantine means unlimited access to the snack cabinet; an idea that can be incredibly enticing. But who says having access to snacks has to be a bad thing? Snacks CAN be healthy! During this time when many of us are stuck at home, stagnant and bored, boredom leads to snacking, which can make us feel bad and negatively affect our health; but I am here to tell you healthy snacks that can give you more energy and keep you feeling full and satisfied for longer do exist.

What are these snacks? Are they expensive? Bland? Healthier snacks are easier to find than you might think and can be just as tasty as some unhealthy choices. For starters, serving sizes are just as important when it comes to snacking as choosing the healthier option. Too much of anything is never good. Many nutrition labels for example show that its package contains 300 calories per serving, but what they don’t mention is that the package contains 3 servings.

Here are some healthy options keep you full, satisfied, and energized:

 

Sweet:
Apple slices with Almond Butter    consists of a sliced apple with two tablespoons of your favorite almond butter! One serving has Protein: 6g, Calories: 260, Sugar: 19g

Oatmeal cookie energy balls.              This snack is old fashioned oats mixed with 2 tablespoons of honey, 2 tablespoons of chocolate chips and 2 tablespoons of almond butter, baked at 350 degrees for 10 minutes.

Greek Yogurt and Mixed Berries.    Greek yogurt topped with mixed berries of your choice. One serving has Protein: 12g, Calories: 135, Sugar: 9g

Savory:

Oven baked zucchini chips           Preheat Oven to 225, slice Zucchini thin, add seasonings, bake for 2+ hours until extremely crisp. 1 serving (1/2 the recipe) has Protein: 2g, Calories: 145, Sugar: 3g

Parmesan garlic oven roasted chickpeas, Preheat oven to 400 degrees, drizzle in olive oil.  Add seasonings and bake for 20 minutes.      1 serving (¼ of recipe) has Protein: 6g, Calories: 153, Sugar: 0g

If you need more healthy snack ideas or some guidance during this time, SPFB has the resources to help you.  Visit our website to find out when we are hosting nutrition education and cooking classes. There is no shame in asking for a little help, and SPFB is here for you.

 

You’ve got this!

4 Servings in the Container=1,120 Calories Total

You’ll Need:

1 Sliced Apple

2 Tablespoons of Almond Butter

You’ll Need:

1 Cup of Oats

2 Tablespoons of honey

2 Tablespoons of chocolate chips

2 Tablespoons of almond butter

You’ll Need:

1/2 Cup Greek Yogurt

1/2 Cup of Mixed Berries

You’ll Need:

1 Zucchini

2 Tablespoons of Olive Oil

Salt

You’ll Need:

1 Can Chickpeas

2 Tablespoons Olive Oil

1 Tablespoon Grated Parmesan Cheese

1 Teaspoon Garlic Salt

1/2 Teaspoon Black Pepper

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Video: Food Product Date Labeling

Have you ever wondered about best by dates or any other dates on the food you receive? Our Nurition Educator, Sarah, has some information that might be useful to keep you and your family safe and healthy when it comes to the food you eat.

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Healthy Eating on A Budget

The South Plains Food Bank work goes beyond delivering food to multiple agencies. The Nutrition Education team works hard to educate individuals about how to eat healthy on a budget. In our “10 Tips” series class, we discuss tips and tricks to preparing a healthful meal without breaking the bank.

  1. PLAN!!
    1. Before heading to the grocery store, plan your meals for the week. Make a menu filled with meals like stews, casseroles or stir-fries.
    2. Check to see what food you already have and make a list of what you need to buy.
  2. Get the best price.
    1. Check the local newspaper, online, apps for sales and coupons.
    2. Ask about rewards programs for extra savings at stores you shop frequently.
  • Look for sales on meat which are often the priciest items on the shopping list.
  1. Compare, compare, compare!
    1. Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand.
    2. The image below shows two different price tags. In the first one, the retail price is $1.62 for one 32 oz. yogurt. The unit price, in the red box, is $0.05 per oz. In the second one, the retail price is $0.72 for one 6 oz. yogurt, but the unit price is $0.12 per oz. Based on the unit price, you can determine that the larger, 32 oz. yogurt is the better buy because you are getting more for your money. Click here to better understand the price tag

 

  1. Buy in bulk.
    1. Examples: Family packs of chicken, steak or fish, larger bags of potatoes and frozen vegetables.
  2. Buy in season.
    1. Buying fruits and veggies in season can lower the cost and add to the freshness.
    2. The USDA has a wonderful resource called the Seasonal Produce Guide.
  3. Make items from scratch.
    1. Foods like pre-cut veggies, instant rice, oatmeal or grits will cost more than if you were to make them from scratch.
  4. Cook once and eat all week.
    1. Prepare a big batch of your family’s favorite recipe on a day off. Freeze the leftovers in separate containers. Use them throughout the week when you think about ordering take-out.
  5. Get creative!
    1. Use your leftovers in a different way. A delicious example is throwing leftover chicken in a stir fry or over a leafy salad.

References:

10 Tips Eating Better on a Budget

ChooseMyPlate.gov

USDA.gov

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