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Healthy Food For Toddlers Biography

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An apple and skim milk

"Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying," says Bowerman; "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours."

Our pick for a protein-fruit pairing: one large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Canned tuna on whole-wheat crackers

If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

As soon as I’ve finished this I’m going to start preparing for a wonderfully warm and sunny weekend. I need to get a few chores done, including my weekly wander round the supermarket filling my trolley. However, tomorrow, my “big shop” is going to be heavily based around “dining al fresco”. Lovely Husband is going to give the barbecue the once-over to make sure we have enough gas to keep it burning for most of the weekend and whilst he is doing that I shall be perusing the WLR recipe database.

That’s what we would all like to have. We all know how we would like our body to be in our ideal world. Some of us are born with stick-straight figures and long for curves; some of us wish that perhaps we were a couple of inches taller; or that our curly hair was straight… the list could go on and on. The reason many of us are here on WLR is because we want to shrink or maintain our weight and shape, we want to see ourselves in the mirror and think “brilliant”.

But the fact is, we all already have brilliant bodies. They are amazing machines capable of so many things, most of which go unnoticed and unremarked as our organs and flesh and bones quietly go about their business. We breathe, move, sleep all on a “subconscious” level, it happens and we rarely think about it.

However, every now and then we get a “jolt”. Our bodies need to “tell” us something. We may get a pain or an ache; some indication that something has changed and needs to be addressed.

This can be from aches and pains when we exercise (not the usual “workout” feelings but something different which makes you know that you need to call a halt to your physical activity, at least for the moment) to a sore throat or the sniffles, which your body uses to indicate that it is in “Houston We Have A Problem” mode alerting you to the fact that it is busy dealing with an “unwanted intruder” (and which lets us know that it could use some extra help in the form of medical intervention either from the pharmacy or by a visit to your GP).

My body has recently been telling me that something is not right. It started with some stomach pain…and then ended up with me having to camp in the smallest room and then turned into a sickness bug. It kept me awake and if I did try to eat or drink something my body would very definitely tell me “no”. It is probably a virus I have a raised temperature and generally feel poorly.

My initial reaction was to go to bed on Sunday afternoon to see if that saw off the initial stomach pains. It didn’t. I wondered if it was because I needed to eat something (remembering that I hadn’t eaten very much the day before) and so tried that, but my body quickly decided to expel any food and so I decided to see if sipping apple juice would help. That was equally unsuccessful. What was successful was my body’s attempts to let me know that something wasn’t working properly. It had made that perfectly clear to me. It was telling me what it did and didn’t want.

Our bodies are great for that. It is always amazing when pregnant women get cravings for something they would never dream of eating pre-or-post-pregnancy. Or when you get that feeling that you just “know” that your body is in need of fresh vegetables or a piece of fish or meat.

I am sure that in a few days time my body will start “behaving normally” again. It will let me know when it is ready to resume normal service. I will get my appetite back; food and fluid will be retained and my sleep will return to its usual routine. But for now my body is making me do what it needs me to do. It has made me refocus on just how brilliant my body is and made me review all those occasions when I “override” it. When I push past something that I really should pay attention to, and my brilliant body does it’s very best to do what I am asking of it, even though it is letting me know that “all is not well”.

These may not be "perfect" snacks, mind you. Some are a bit higher in sugar, saturated fat, or sodium than I would like. But most have:

Enough calories to be satisfying, but not so many that the snack becomes a meal.

Less fat and saturated fat than other similar snacks.

Whole grain and fiber, protein, and/or other nutrients that give them staying power.

Here are my picks for healthier supermarket snacks, whether you feel like having something sweet, something cool and creamy, something crunchy, or something hot and filling.

Healthy Snacks: Something Sweet

My five sweet snack choices include a higher-fiber pastry, creamy pudding, and three higher-fiber cookies.

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

If you're after a healthy alternative to the usual afternoon sugar or fat ridden snack options, here are some great recipes that will satisfy your hunger without the extra calories.

Healthier snack ideas

We all probably snack more than we realise. It’s so easy to grab a chocolate bar or a bag of crisps if we’re hungry, instead of reaching for something healthier, that we don’t notice how often we do it.

If the snacks are there, we’ll eat them! But they can be full of hidden nasties, like saturated fat, salt and sugar. And in time, too much of these can lead to serious health problems like heart attack, stroke and type 2 diabetes.

Try these ideas to get you started:

It’s the simplest tip in the book – but if you don’t have the snacks in the house, you won’t be able to eat them! Skip that aisle in the supermarket and try to avoid the checkouts with loads of treats on display.

Aim for three regular meals a day. So if you’re raiding the snack cupboard several times a day, have a think about the meals you’re eating and when. You could be filling up on calories when a meal would keep you going for longer.

If you’re feeling peckish, try a glass of water instead. Chances are you’re thirsty rather than hungry.

Try our ideas for healthier sweet and savoury snacks – they’re delicious!

Harriott:

Healthier alternatives to sweet snacks

Try these ideas and see if you can chuck the choccie!

Try some healthy ways with fruit - great for counting towards your 5 A DAY:

Chunks of melon, strawberries, grapes, or whatever you have to hand. Look out for fruit that’s in season, it’s likely to be cheaper.

Dried – how about just a few pieces of mango, banana, pineapple, cranberries or raisins? Don’t forget, a small handful is about the right amount of dried fruit for kids.

Low fat fruit yoghurt.

A handful of dry, reduced sugar cereal with a few raisins or sultanas.

Healthier savoury snack ideas

Instead of crisps, salted nuts, pork scratchings, which can all be high in salt and fat, try:

Baked crisps

Small handful of unsalted mixed nuts

Pumpkin and sunflower seeds

Pitta and lower fat dips like salsa or reduced fat hummus

Rice cakes with lower fat cream cheese and cucumber

Celery sticks filled with lower fat cream cheese

Homemade popcorn (without sugar or salt)

Unsalted ricecakes, corncakes or oatcakes

Fun for dipping

Snacking on veg also counts towards your 5 A DAY and ups your fibre intake too. So how about these:

Veg sticks - carrot, celery, baby sweetcorn, peppers and radishes with a reduced fat hummus dip

Sliced apple and a lower fat soft cheese to dip

For more healthy snack ideas, take a look at our recipe finder.

Always check the label

Does popcorn ever get boring? Not for my kids. They could eat popcorn every night I think and not get bored by it. Here's a way to mix it up though if there's a need.

1/3 cup *popcorn Kernels

2 TBL Butter

1 TBL Maple syrup

3 TBL Almond Butter

Chopped almond pieces (optional)

We pop our popcorn in the microwave with a brown paper lunch bag for 2 minutes. Then on the stovetop, melt remaining ingredients together. Pour sauce over popcorn. Top with extra almond Pieces. This sauce never really set's up. It's kind of a gooey, messy thing to eat, but still delicious!

I love to decorate cookies! I've tried really hard to lay off the sugar cookies though, with it's pound of butter, and equal amount of sugar. I've been racking my brain to figure out what I could decorate for Halloween, that doesn't include sugar cookies. Then it came to me! Biscotti! A little unconventional? Maybe. A little healthy? Totally!

tep 1: Mix dough ingredients until Moistened. Step 2: On a floured surface, shape dough into two loaves.

pumpkin after cooked pumpkin biscotti

Step 3: Bake loaves in oven at 350 for a bout 20-25 minutes. Step 4: Let loaves cool for about 15 minutes, and then slice diagonally and place on cookie sheet. Bake 15 more minutes at 300 degrees.

Halloween biscotti ghosts healthy halloween snack

Step 5: After slices are cooled, decorate with Royal Icing.

Pumpkin Biscotti Recipe

3 1/2 cups 7 Grain Flour (or whole wheat flour)

2 teaspoons baking powder

1/2 teaspoon salt

2 teaspoons pumpkin pie spice

1/2 cup pumpkin puree

2 eggs

1 tablespoon vanilla extract

1 cup agave nectar, or honey

Mix the dry ingredients together (flour, baking powder, salt, and spices). In a separate bowl, mix together wet ingredients (pumpkin, eggs, vanilla, and agave). Combine the wet ingredients with the dry ones until moistened.