Stay energized by planning nutritious snacks into your day

Stay energized by planning nutritious snacks into your day

March is nutrition month, and CPA Assist wants to provide you with some healthy snacking tips from Registered Dietitian, Emily Mardell. Emily is based in Edmonton and specializes in family and sports nutrition. She will be presenting at Elevate 2018’s Family Day event in Edmonton. For more tips on healthy eating, visit her website

Stay energized by planning nutritious snacks into your day

Emily Mardell, RD

Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Almost half of all Canadians say that eating a balanced diet is challenging for them because they are so busy. They often skip meals, and close to 30 per cent of Canadians say they snack to stay fuelled in a busy day. This Nutrition Month, dietitians want to remind you of the power of snacking to stay fuelled all day long.

Five tips for healthy snacks 
Snacks are foods or drinks that are consumed between meals. When you’re on-the-run during a busy day, think of snacks as mini-meals that offer some nutritional value and an energy boost. Examples are an apple with peanut butter or cheese with crackers. These are different than treats, such as cookies, chocolate and chips, which are not as nourishing as snacks. Choosing healthy snacks can be a great way to get all the nutrients your body needs each day. Here are five helpful snacking tips:

1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.
2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion on put in on a plate or bowl.
3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?
4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted by your feeling of fullness.
5. Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day.

Other healthy snack ideas
Look for snacks that are a source of protein and fibre. Here are 10 great ideas!
1. Carrots and peppers with hummus
2. Almond butter on banana slices
3. Greek yogurt topped with berries
4. Whole grain toast with peanut butter
5. Cheddar cheese and apple slices
6. Small handful of trail mix made with nuts, seeds and raisins
7. Roasted chickpeas and popcorn mix*
8. Sliced vegetables with yogurt dip
9. Tuna on crackers
10. Whole grain toast with avocado and sesame seeds

Submitted by: Emily Mardell, RD


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