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

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!!

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”

BALANCED SNACKING BENEFITSThese symptoms can be caused by low sugar levels in

the BloodPrevent 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

WHAT IS A BALANCED SNACK ANYWAYS? 1. Fruits and non starchy veggies (eat the rainbow)

2. Whole grain get that fiber

3. Low fat protein

EXAMPLES OF BALANCED SNACKS • Granola – Recipe

• Tip - Make a bulk recipe so it will last you the month.

HOW TO ORGANIZE & INCORPORATE SNACKS IN A TIMELY MANNER Prepping planning tips to start you off: 1. Pick a day to buy and prep food. 2. Figure out how any days you want to prep for ? 3. 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

crackers4. Storage. Have designated areas for your prepped food in

your refrigerator & pantry. 5. After purchasing groceries for the week head home & start prepping!

TOOLS & TRICKS TO MAKE SNACKING MANAGEABLE Invest in Tupperware that will fit in the desired

insulated lunch bag. Buy in Bulk, and Think Bulk

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)

IN SUMMARY: BE COOL PACK A SNACK! How to make a balanced snack: MyPlate guide

o 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

THANK YOU!

Get your SNACK ON!!