Leaving the house with a healthy meal under your belt, doesn’t mean your work is done for the day. Snacks are an important part of anyone’s daily diet, especially for young people. Healthy snacks provide energy and nutrients between meals to refuel your body and brain. Snacks are also a great opportunity to add more vegetables and fruits to meet your nutritional needs. Listed below are some simple tips and easy ideas for packing snacks for a successful day on and off the golf course.
TOP “FORE” SNACKING TIPS
1. Avoid Processed Foods
Unfortunately, many snack choices are processed foods high in sugar and/or refined carbs, such as pretzels, crackers, cookies, granola bars, etc. Do your best to make better food and snack choices by selecting natural, whole foods and avoiding processed, man-made products that contain high amounts of sugar.
2. Go Nuts
Nuts are a good source of healthy fats, fiber, minerals and a little protein. Nuts are also very filling, meaning they’ll keep you full long after you eat so you can focus on your golf shot instead of a growling tummy. Encourage the young people to fill their own sandwich bags with a dozen nuts in each; add some sliced veggies and a piece of fruit.
3. Plan Ahead
Failure to prepare is preparing to fail. Waiting to find food until you’re really hungry is a great way to make a bogey nutrition choice. Be proactive by preparing some of the suggestions below on the weekend so you have food on hand to grab during a busy week. Set up for snacking success by filling a bowl with fruit to keep on the counter and slice up some veggies (celery, cucumber, bell peppers, etc.) to store in a container in the fridge.
4. Work Together
Eat healthy snacks that everyone makes together. Kids enjoy feeling included in buying and preparing food. Take them to the market and let them pick out the fruits and veggies they want. Put them to work in the kitchen stirring, mixing and cutting (if they’re old enough). Not only will this get them excited to eat, but they’ll begin to make healthy food choices on their own.
Snacks at Home
-Mixed nuts, cheese & olives
-Sliced chicken with red pepper & hummus
-Sliced ham with apple & cheese
-Sliced turkey with avocado & tomatoes
-Cottage cheese with sliced peaches & raspberries
-Yogurt with strawberries & walnuts
-Canned tuna on sourdough bread with sliced avocado
Snacks to Pack
-Apple & almonds
-Banana & macadamia nuts
-Beef jerky, orange & walnuts
-Celery sticks & peanut butter
-Baby carrots & hummus
-Frozen blueberries & sunflower seeds
Creative Snack Concoctions
-Inside-out sandwich: spread mustard on a slice of deli turkey, then wrap around sliced cheese & red pepper.
-Pretty parfait: in a tall drinking glass, layer yogurt with blueberries & slivered almonds.
-Banana roll: peel a banana, dip it in yogurt, roll it in crushed walnuts & freeze for 1 hour.
-Apples on a log: spread celery sticks with peanut butter & top with diced apple.
-Mini kabobs: use toothpicks to skewer cubed cheese with diced apples & grapes.
-Green devils: hard-boil eggs, remove yolk & mix with guacamole, then spoon mixture back into egg whites.
Video on Healthy Snacks for Success – http://www.youtube.com/watch?v=2Nbu_BctGUY&feature=youtu.be
Content provided by The First Tee and Cate’s Nutrition Kitchen