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FUEL FOR SUCCESS AND VITALITY

SNACK SMART

What to snack on? This seems like a very basic question, though it comes up regularly and I’m glad people are asking the question. Snacking is not just for Americans, though, on average we have some of the worst habits.

Explore the world of snacking and how they can enhance your VITALITY!

a table topped with different types of food on a plate

Fuel for Success and Vitality

PRESENTED BY LISA MILLER

Click HERE for the full Presentation – we address questions from the fair down below.

SNACK SMART GUIDELINES

  • Protein, fat, and carbs in every snack

  • A snack should satiate for 2.5 to 3 hours

  • Target ~10 grams of protein for a snack

  • Less than 5 grams of added sugar

  • No fake sugar or corn syrup

  • Real foods, less processed

  • Watch the sodium levels

HYDRATION GUIDELINES

  • Hydrate a minimum of 20 minutes before and after a meal

  • Consume a minimum of 64 ounces a day

  • Stay clear of additives and colorants

  • Eat a piece of fruit, rather than juice

  • Use real sugar or a natural alternative

  • Consider adding electrolytes

  • Caffeine — what time is it?

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NUTRITIONAL SNACK PLANNING

1 BEVERAGES

• Herbal Tea, Bone Broth, Carbonated water, Pure Water, Green Tea Latte, Water with natural fruit juice, Kombucha, Coconut water.

2 BLENDS/SMOOTHIES

• Kale-Cucumber-Peas-Apple-Blueberry Blend

• Carrot-Beet-Dandelion Greens-Celery-Cilantro Blend

• Carrot-Kale-Celery-Parsley Blend

• Arugula-Beet-Micro green-Romaine-avocado-Berry Blend

• Considerations for all blends:

  • Include a protein: Nuts, Seeds, Nut butter, Kefir, Yogurt, Protein powder

  • Include fats: Nuts, Seeds, Nut butter, Nut milk, Coconut oil, Avocado, Kefir, Yogurt

  • Take the opportunity to add boosters: spirulina, chlorella, fresh herbs, spices,

    nutritional yeast

  • Variation: Change it around from day to day for variety and seasonality

  • Don’t save it for later: Drink it within 10-15 minutes to maintain vitamins

3 SNACKS – BUILD A SNACK WITH PROTEIN, FATS AND CARBS

• Make a wrap to go

  • Wrap: tortilla, seaweed or lettuce, blanched kale

  • Protein/Fats: sliced meat, egg, hummus, cheese, avocado, nut butter

  • Carb: the wrap itself, veggie sticks, grated carrot, fresh herbs, mustard, salsa

• Mix & Match: Add to taste on each snack to boost health:
ground ginger, cinnamon, turmeric &/or paprika

  • Melon and prosciutto

  • Pate and Crackers with sliced olives or pickles

  • Endive filled with goat cheese and dried cranberry

  • Fresh fruit, almonds and yogurt

  • Apple/Pear and cheese/nut butter

  • Carrots with hummus

  • Figs and walnuts

  • Kale chips and a slice of cheddar goat cheese

  • A cup of lentil soup

  • Guacamole with jicama sticks

  • Raw nuts and berries

  • Turkey sliced rolled around asparagus or a breadstick (dip in mustard)

  • Pickle spears dipped in hummus

  • Hard-boiled egg with a little mustard, pesto or balsamic and a few crackers

  • Dark chocolate with almonds

  • Grass Fed Beef Jerky

  • Full Fat Plain Yogurt

  • Popcorn with no added sugar

  • Plain Quaker oatmeal packets, when in a pinch

• Leftovers

  • Pack a container for later when making dinner or lunch. That way it’s sure to be a

    balanced snack and not just what was not eaten, i.e., just the veggies left from a stew.

ASK A SNACK QUESTION: NUTRITION@KITCHENONFIRE.COM

a bowl of fruit on a table