West Des Moines Chamber of Commerce issued the following announcement on Aug. 17.
Back to school means back to routine for many families. With the return of school also comes the return of sports, extracurricular activities and late nights. Having a nutritious, filling afternoon snack is a critical part of providing kids (and parents) the fuel to get through afternoon activities.
What are the components of a balanced afternoon snack? Snacks can be thought of as a condensed version of a regular meal, incorporating fiber, lean protein and/or healthy fat. Fiber provides a myriad of health benefits, including heart health and cancer prevention. And in an afternoon snack, fiber provides a long-lasting feeling of fullness because it is slow to digest. Fiber also helps control blood sugar and stabilize mood, both of which are crucial in getting through a long afternoon. Fiber is not the only nutrient to provide this benefit: Protein is also important for slowing down digestion and prolonging feelings of fullness. If involved in sports, getting adequate protein is also crucial for muscle repair, growth and maintenance. Last, incorporating a healthy fat will help further prolong those feelings of fullness and energy, and including heart-healthy unsaturated fats in the diet as much as possible will help reduce inflammation and can improve cholesterol levels.
Combining fiber, protein and healthy fat in a snack will utilize a variety of foods. Fruits and vegetables are good sources of fiber, and snacks are a great opportunity to include produce to help us reach our daily goal of 5 servings a day. Other sources of fiber include whole grains, such as whole-wheat breads and crackers. To pair with fiber, examples of lean protein sources include reduced-fat cheeses, lean deli meats such as chicken or turkey, and nut butters. If wanting to incorporate heart-healthy fats, spreading avocado on whole-wheat toast, or snacking on edamame (fresh or roasted options are readily available) can provide unsaturated fats. Nuts and seeds make a great all-in-one snack option, providing fiber, protein and heart-healthy fats. Examples of good combinations are trail mix (nuts with dried fruit), fruit with reduced-fat cheese, fruit with nut butters, whole-wheat crackers with cheese or nut butters, or Greek yogurt with toasted chopped nuts.
Having nutritious, balanced snacks does require some planning. Snack planning should be included in weekly meal planning and grocery shopping. Plenty of fruits, vegetables, whole grains, lean proteins and healthy fats should be on the weekly grocery list.
Chickpeas are a good source of both fiber and protein, and olive oil is a good source of healthy fat. These roasted chickpeas are a great all-in-one snack!
Original source can be found here.
Source: West Des Moines Chamber of Commerce
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