(ARA) - With the holiday season fast approaching, time is a precious commodity. Between shopping, socializing, cleaning, cooking and baking, time for regular meals seems to disappear and eating on-the-go suddenly becomes part of the routine.
But don't turn to the vending machine or the mall food court for the fuel that will keep you going through the long days of the holiday season; it's important that you snack smart.
"Snack time is when most people fall victim to unhealthy choices," says Judi Adams, registered dietitian and president of the Grain Foods Foundation. "Given that more people eat snacks than regular meals - it is critical for Americans to understand how to make better snacking decisions."
According to the Food Network's Robin Miller, of Quick Fix Meals, there's a science to smart snacking. "An ideal snack should help keep energy levels stable throughout the day. Grain foods, such as bread, crackers, pretzels and pitas, are a great foundation for a healthy snack."
Some of Miller's smart snacking suggestions include:
* Combine a carbohydrate with a protein. For the perfect pick-me-up, try hard-boiled eggs with a bread roll or low-fat cheese with whole wheat crackers -- or her favorite, bananas and peanut butter on one half of an English muffin. High-fiber foods paired with protein will help keep you and your kids satisfied throughout the day.
* Keep prepared snacks on hand. It is important to have nutritious snacks on hand to outsmart a snack attack. No time to pick up fresh fruits? Pack 1/2 cup of assorted mixed nuts, animal crackers and dried fruits in plastic baggies and always keep them handy. Or, cut a full-size sandwich into squares for a quick bite at work or in the car en route to holiday shopping.
* Eat assorted fruits, vegetables and grains. Smart snacking habits are based on eating simple, nutritious foods like cereal, pretzels, whole grain crackers, carrots with fat free dressing, strawberries, watermelon, mangoes, pears or any fruit of your choice with low fat cottage cheese or yogurt.
The easy snack recipes below are some of Miller's personal and family favorites.
Parmesan-Toasted Trail Mix
Ingredients:
3 cups whole grain O-shaped cereal
1 1/2 cups small pretzels
1 cup cheese crackers or animal crackers
2/3 cup blanched almonds
2 tablespoons vegetable oil (such as canola)
1/4 cup grated parmesan cheese
Directions:
Preheat oven to 375 degrees F.
Combine all ingredients in a large bowl and toss to coat. Spread mixture out on a baking sheet, in an even layer. Bake 8 to 10 minutes, until lightly toasted.
Serves 6 - 8
Sweet and Savory Croutons
Sweet Croutons
Ingredients:
8 slices white or whole grain bread, cut into 1-inch cubes
Cooking spray
2 teaspoons sugar
2 teaspoons ground cinnamon
Directions:
Preheat oven to 375 degrees F.
Arrange croutons in a single layer on a large baking sheet. Spray the surface with cooking spray and sprinkle with sugar and cinnamon. Bake 8 to 10 minutes, until golden brown.
Savory Croutons
Ingredients:
8 slices white or whole grain bread, cut into 1-inch cubes
Cooking spray
2 teaspoons garlic powder, adobo seasoning, onion powder, or powdered ranch dressing mix
Directions:
Preheat oven to 375 degrees F.
Arrange croutons in a single layer on a large baking sheet. Spray the surface with cooking spray and sprinkle with your choice of seasoning(s).
Bake 8 to 10 minutes, until golden brown.
Serves 6 - 8
Recipes developed by Robin Miller for the Grain Foods Foundation. For additional snack recipes, visit www.grainpower.org.
Courtesy of ARAcontent 