Summer Snack Tips

Our quick trip to Texas to celebrate our uncle's birthday was three days of family togetherness centered around a lot of non-stop snacking, meal eating and being entertained by the boundless high powered energy of young children. The children seemed to be powered by the snacks they grabbed when passing through the kitchen, but by meal time, the kids were not hungry. This was the perfect reminder that snacks should fit into the day's nutrition plan to make sure that  nutritional needs are being met without competing with meal time nutrition.

With summer time full of activity and  erratic family schedules, winning snacks should provide carbohydrate,protein,fiber and some healthy fat. Low-fat dairy products are powerhouses of calcium and protein and make great choices for snacking for adults and children. Here are just a few healthy and economical snack suggestions found on the Web MD site (http://www.webmd.com):

• Whip up a smoothie using any fresh or frozen fruit,plain low-fat yogurt,100%fruit juice, and ice
• Low fat microwave popcorn tossed with Parmesan cheese
• Low fat ice cream or frozen yogurt topped with fresh fruit
• Snack size (8oz) of low fat plain or chocolate milk with whole wheat pretzels
• Whole grain crackers,string cheese and mango slices
• Cooked or raw vegetables with low-fat ranch dressing, and a hardboiled egg
• Bowl of whole grain cereal and low fat milk
• Small container of Greek yogurt
• Substitute low-fat frozen yogurt for premium ice cream for added nutrition and fewer calories

You can find more great recipes and snack ideas at http://www.midwestdairy.com or http://www.dairymakessense.com.

                                                                
                                            I'm ready for a healthy snack---how about you?

Power Snacking with Dairy

Snacking has become a way of life in our multi-tasking world.  According to statistics reported by the National Dairy Council, snacks,on average, contribute 24% of our daily caloric intake.  That's about 421 calories per day for the average woman! For me,personally, that would be about one third of my daily calorie intake.  Including snacks in our daily diet plan is not  a bad habit if we are choosing nutrient dense foods. Snacks can provide energy and can be selected to increase intake of essential cravings, take the edge off hunger and prevent overeating at meals. Healthy snacks can help power you through the day!

To improve my daily diet plan and make every calorie count, I'll be including nutrient dense foods on my snack list.  Nutrient dense foods are  foods that provide substantial amounts of  vitamins and minerals and relatively few calories.  The National Dairy Council offers these tips for Smart Snacking:

• Choose a variety of nutrient-dense snacks from the MyPlate food groups--fruits,vegetables,grains,protein,and low-fat and fat-free dairy
• Limit intake of foods high in solid fats,added sugars and salt
• Make snacks count toward food group servings
• Keep your daily calorie limit in mind when choosing snacks
• Pay attention to serving sizes and avoid oversized portions of snacks
• Plan ahead. Pack grab and go healthy snacks such as fruit,vegetables,nuts,whole grain crackers and cheese for your lunchbox,backpack or briefcase, and have perishable snacks such as milk and yogurt for at home snacks
• Avoid mindless snacking on nutrient poor foods and beverages (i.e.,eating or drinking  while doing something else such as watching TV)

A wealth of information  about healthy snacks,nutrition and great recipes  can be found at http://www.nationaldairycouncil.org/ or http://www.midwestdairy.com/.  Power snacking with dairy can be a strategy to help meet the recommended  three daily servings of dairy and the nutrients provided by dairy.

                                                             Happy Power Snacking!

Detour To A Healthy Dairy Snack

Our county fair is rich in tradition and one hundred seven years of history. What makes each fair special are the families and individuals that are involved in all of the fair activities. Friday at our county fair has always been "Kids Day" which allows all children to come into the fair for free. Today as I watched all the 4-H members in the livestock barn preparing their animals for these special guests, I couldn't help but feel a measure of pride in the dedication of these 4-H members that are devoted to making our county fair a great success. One of my favorite groups of course is the Benton County 4-H Udder Dairy Club. This morning club members used a theme of "Body Under Construction" to draw kids to the dairy area. As children walked through the barn to watch the cows being milked in the parlor, dairy club members were sharing information about their 4-H dairy projects and dairy nutrition,exhibiting their dairy animals and providing a squeezable yogurt for every child attending Kids Day.

Yogurt is a healthy snack choice for any time--at the fair,after school or at work. It provides a package of nine essential nutrients that improve overall diet quality,keep hunger in check, and help provide energy through the day. Besides squeezable yogurt, you might try these yogurt snack ideas:

-Tropical Smoothie: Blend fresh orange slices with strawberry yogurt and ice.

-Freeze squeezable yogurt for a quick and creamy popsicle.

-Parfait Pleaser: Layer granola and fresh fruit with your favorite lowfat yogurt.

You can find other healthy snack suggestions at http://www.nationaldairycouncil.org/. Think I'll go see if I can find any yogurt on my way back to the fair to work in the Benton County Farm Bureau Petting Zoo!