Super snacks

Nourish the whole family with healthy, nutritious and delicious snacks
Aug. 18, 2010 | By: Alison Dunn

Whether you're packing snacks for school and work or getting ready for a great summer road trip, it's important to keep those snacks healthy and nutritious, says Angela Dufour, a sports dietitian and owner of Nutrition in Action in Bedford, N.S.

"The most common snack foods eaten by Canadians over the age of four include chocolate bars, chips, soft drinks, candy and fruit drinks," says Dufour. "That's what we call empty nutrition."

That type of unhealthy eating is worrisome, she adds, because it can contribute to chronic health problems such as cardiovascular disease, diabetes, cancer, and osteoporosis. The risk of getting any of these diseases increases as weight increases, making healthy snacks a critical part of healthy eating.

All it takes is a little preparation once a week and you can have wholesome, healthy snacks whenever you need one. And that will benefit both your waistline and your family.

Do-it-yourself snacks

By far, the best way to ensure you've got a healthy snack is to make it yourself, says Dufour. She suggests taking time out once a week (say, on Sunday afternoon) and preparing and pre-portioning snacks ahead of time so they're ready to grab and go.

The ideal snack will include two out of the four food groups, she adds. Choose from a meat or alternative, grain, fruit or veggie and dairy and you can't go wrong with your snack. Try to include a protein (from the meat or dairy categories) with each snack to stave off hunger.

Looking for some easy ideas? Try these!

• 1/2 cup carrots and 1/4 cup cottage cheese
• Cucumber strips and 1/4 cup hummus
• A handful of almonds and an apple
• Yogurt with dried fruit
• Homemade granola bar
• Homemade energy bar
• Low-fat oatmeal with berries

Snacks on-the-go

If you're really pressed for time and have to rely on packaged foods, don't despair. "My rule of thumb is to prepare from scratch if you can," says Dufour. "But there are some great products out there that may fit the bill."

You do need to be careful, however, when choosing the right snacks. Make sure they are low in fat, calories and sugar, or your snack could end up being the equivalent of a small meal. Looking for a wholesome option? Try these suggestions:

• Whole-grain granola bar (look for more than four grams of fibre)
• Dehydrated fruit snacks (i.e. Fruit-to-Go bars)
• Whole wheat crackers and cheese
• Granola and dried fruit