Thursday, March 27, 2014

healthy snacks for toddlers

To get the energy and nutrients that will satisfy the needs of their organism ( and curiosity !) Growing, toddlers should eat three meals and two to three healthy snacks per day , the most important being breakfast .

Breakfast in the morning? This is important!

Breakfast gives the body the lost during a full night fasting energy, hence the term "lunch».
The schools regularly have lunch if in the habit of doing when he was younger. It will adopt this habit more easily if it is rooted in the customs of the house.
A good breakfast includes food from at least three of the four food groups. Here are some examples of healthy breakfast:

-          Banana
-          Creamy peanut butter on whole grain bread
-          Glass of milk
-          Orange
-          hot cereal
-          Cheese cubes

Healthy snacks for toddlers ... in need

Children are active and growing. This is why they need a lot of energy! With their small stomachs, they are quickly filled. They are forced to eat more frequently than adults - about every two or three hours.  Snacks are like “mini- meals” that give them extra energy and nutrients they need.

Snacks do not replace meals

Remember that snacks complement but do not replace meals. Foods containing fewer nutrients, such as chips and soft drinks should be limited to special occasions. In addition to the attention that is brought to the composition and variety of snacks, they are also planning within a regular schedule, so that the snack is halfway between meals. Note that the collation of the afternoon is particularly important, since it literally allows the child to hold until dinner.

 Think variety

 Who says a variety of foods also said variety of nutrients? When you prepare a snack, so be sure to choose different foods. Offering a different snack each day, there is less risk that sugary foods and sticky back too often on the menu, which may cause tooth decay.

Some examples of foods to preferred

A healthy snack should include foods from two different food groups: cheese and hummus farm whole grain crackers, banana and milk, and pita bread, etc. .

According to several studies, vegetables, fruit and dairy foods are consumed less, then this is a good reason to favor the snack time!

The hard cheese is one of the best foods to prevent the formation of cavities. We especially benefit from eating immediately after a meal or snack and chew well.

Friday, January 17, 2014

Healthy snack ideas for a nutritious work bag

when you take  healthy food or healthy snack ideas ,with you,  to work, you  should be careful that you’re taking a healthy delicious  meal.
And here are some tips to make it easy for you.

Bringing food with you to work is important for you, and especially for those who work for long periods of time. Not only to eat the kind of food you really like but also can help follow some diets that can help you save money and time, and also have a good health by doing so.

Joanne Blake, a researcher, a spokeswoman for the American Dietetic Association and assistant professor of clinical nutrition at Boston University, Says: "The benefits of healthy food are endless."

When you prepare your meals, you should choose healthy foods instead of buying unhealthy food such as: fatty burgers, fried potatoes, pizza, fast food ... etc.

The small amounts of food you take to work is the more beneficial than restaurant food. The amount of food you usually eat plays an important role because overeating, in addition to eating unhealthy foods, can put you at risk for many diseases.

There are other advantages as well. Blake says: "the meal which you take in your bag is definitely cheaper, if we consider the amount of money you will spend on going out for lunch every day."

"The cost of dining out has become five times the cost in the past, it's incredibly expensive," but the meal you take in your bag also makes it easy for you, it helps you save time.
Blake adds: "By lunch time, you go to order food from the restaurant, then come back to the office to eat," "You've wasted much time of work."

Leftovers and other easy options

Blake loves to cook more food for dinner and then wrap the leftovers to be eaten as lunch the next day.

She adds, it does not have to be exactly the same meal. You can cut up the remains of grilled chicken and roasted vegetables and add them to the salad.

Or you can use chicken and vegetables in a sandwich or a loaf of whole grain bread or put them all in a loaf of wheat bread.

She advises: "When making dinner," "Make the amount of vegetables, twice or thrice the normal amount so that you have leftovers for a healthy lunch the next day. "

Lunch should contain some whole grains and some protein - protein only makes you feel full .

She also adds: "As the meal should contain a little fat, because fat makes the food remains in the stomach longer, as it gives you a feeling of satiety."

Blake advises: people barely eat enough fruits and vegetables, which we must add to the lunch bag.

She says: "If they were not part of the lunch," "You can cut up carrots and celery sticks and put them in the bag as a healthy snack ideas."

You can also add low-fat cheese to a small dish of fruit instead of eating salted biscuits.
In winter, the bean soup is one of the favorite healthy food for Blake, which are made at home in the weekend.

She says, "making the soup is not as difficult as people think," "You can make a bean soup with a can of diced tomatoes, or a can of mixed vegetables or a bag of frozen vegetables, and a couple cans of beans, and a low-sodium chicken broth.

Add to your lunch a small part of a whole-grain roll, and a piece of low-fat cheese, and some fruit, so you have a quick, inexpensive and nutritious, full of rich food lunch "
Blake says: "yogurt also can be an important part of any lunch,", "a cup of yogurt is not a meal by itself - you'll feel very hungry shortly after. But yogurt is an important addition for lunch at work. "

You can add some whole grains or starchy grains (Kalshovan) or fresh fruit to yogurt, and it will be a healthy addition to your meal.

Also, low-fat yogurt is added in some dairy products, and that should be, basically, incorporated into your diet.

Tips for traveling meals.

Here are some more suggestions on preparing meal bag:

1 - Be prepared

Prepare your lunch the night before and put it in the refrigerator. In the morning before going to work, all you have to do is take the meal out of the fridge.

2 - Preparing the meal in the workplace

Keep bread in a bowl and the rest of the meal in a separate bowl until lunch time. In this way bread becomes moist. If you like to add some tomato to the sandwich, you should  cut it into slices and keep them in a separate bowl. Then add them to the sandwich just before eating.

3 - Making a hot meal

If you have a microwave in the office, put lunch, to be heated, in the microwave. Blake says: "There is now a reusable plastic container to save food, which does not react with the heat."

4 - Making your meal assorted.

You will get bored by eating the same food every day. So, you should make some changes: make dish of salad on one day, and soup and sandwich on the other day - and do not forget the remnants of the previous day food. see 100 Healthy Snack Ideas - Fresh Food for more ideas

Dinner menus usually change from day to day, you can use the remnants of dinner a few times a week as an easy way easy to make various lunches to be eaten at work.

It does not require a lot of effort to prepare a healthy lunch to be eaten at work, it has many benefits, including saving time and having a healthy nutritious lunch. And I am sure that the meal, you take with you to work, is your favorite.

Sunday, January 5, 2014

7 healthy snacks to prepare in advance

Healthy snack ideasThese Healthy snacks Ideas will help you preserve your energy, calm your hunger and resist the temptation of snacks sold in vending machines.

Healthier snacks

There is nothing like a healthy snack in the afternoon to conserve energy and maintain a healthy weight. Sarah Coulson authorized and Nutrition Consultant for Nosh Toronto dietitian advises never stay more than four hours without eating. Thus, the blood sugar level remains high and is less likely to be hungry at mealtime and overeating.
"In terms of snacks, she said, we are like water. We choose the path of least resistance. " Where the reflex , when hunger takes us and we do not plan to taste , turning to snacks vending or ultra- fat muffins coffee corner. The solution is to ensure that the path of least resistance is healthier. In preparing these snacks in advance, you will succeed more easily.

1. Fruit or vegetables and cheese

"The ideal snack should provide 10 grams of protein, carbohydrates and 150 calories," says dietitian Helene Charlebois HC Nutrition Ottawa. She advises to bring in practical containers for individual servings of cheese and pieces of fruit (apple or pear, for example) or, sections of celery spread with cream cheese. Sarah Coulson, meanwhile, advises fill a small container cottage. "The cheese will bring protein while vegetables will provide you with some carbohydrates, she says. It's refreshing and you will not feel like you binge, you’ll simply be satisfied. "

2. Cereal Bar

although the cereal bar is a good source of fuel, those of trade are often loaded with additives and unnecessary sugars. It is best to make your own. Michelle Best, director of Living Well Nutrition advises opting for whole ingredients, such as oats, nuts, seeds and dried fruit; you bind them together with honey. «Make it good amounts, wrap them individually and put them in the freezer, she recommends. You simply take a bar checking out. «Choose olive oil or nuts, which also provide you with omega -3 oil.

3. Boiled egg

Rich in protein, egg is an excellent taste, especially when combined with vegetables. Especially that there is nothing easier to prepare in advance: make cooking more on Sunday and you'll get the week. To brighten the thing, Sarah Coulson advises chopping hardboiled egg with half an avocado and a dollop of salsa, where you'll enjoy a ready, low calorie and high fat useful for the heart.

4. Vegetables and dip

during the weekend, prepare a good amount of bean dip, you’ll have all week. Hummus or similar dips are a good energy source and are therefore suitable for any taste of the afternoon. Put in a single container and bring some whole wheat crackers, pita a tip, or, baby carrots, celery sticks or strips of red pepper.

5. Fruit, yogurt and muesli

healthys snack ideas fruit
If you prefer sweets, bring a container of plain yogurt (Greek yogurt is a little more protein) and fruit, such as antioxidant-rich blueberries. «I add frozen berries in my yogurt, which keeps it fresh until I get to work," says Michelle Meilleur. If you fancy a bit of crunch, add, just before leaving, muesli, preferably homemade and made with wholesome ingredients.

6. Chips and salsa

enhance your afternoon taking a sample based homemade salsa and pita chips. "You can prepare with tomatoes, garlic, onion and pepper, or any other ingredient of your choice," says Michelle Meilleur. To maximize your intake of vitamins and antioxidants, try a mango salsa and tomato. Plan to do a fair amount in order to have the whole week. To prepare chips, toast whole wheat pita in the toaster or cook tortillas in the oven.

7. Dried Fruit and Nuts

Although calories, nuts are a good source of protein, healthy fats and antioxidants , in addition, they are easy to transport and are a great snack, especially if mixed with dried (eg , raisins fruit or dried mango ) . To prevent excess, put them in bags of single serving and not make a work. For variety, add to your mix squares high fiber cereals or dried chickpeas, or various mixtures of spices. The possibilities are almost limitless.
healthy snack ideas for kids

more healthy snack ideas soon in my blog

Wednesday, January 1, 2014

100 Healthy Snack Ideas - Fresh Food

Are you ready to tack note this 100 healthy snack ideas

Today I will give you 100 healthy snack ideas to use it time to time for a fresh and healthy food. Just chose what you like.

  1. Apple (always like we know one apple a day keep you safe from the doctor) this is one of the best healthy snack ideas
  2. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans . . . so good!)
  3. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
  4. Cubed Apples and Cubed Cheese (this was my husband's favorite after-school snack when he was little)
  5. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
  6. Apple Chips (dehydrated apples- they are so good!)
  7. Banana (lot of protein And one of the best healthy snack ideas)
  8. Frozen Banana (peel it first, stick in the freezer overnight- it's like a yummy popsicle)
  9. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
  10. Fruit Smoothie (or Kristen's Green Smoothie- it's actually delicious!)
  11. Peanut Butter and Bananas on whole wheat bread
  12. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
  13. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
  14. Healthier Banana Bread
  15. Orange Slices
  16. Cherry Tomatoes (Protein of tomatoes) :) another healthy snack ideas
  17. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
  18. Chocolate Milk
  19. Hard Boiled Egg
  20. Sunflower Seeds
  21.  Frozen Grapes (I used to eat these in college all the time- they are amazing)
  22. 100-calorie bag of popcorn
  23. Air-Popped Popcorn
  24. String Cheese
  25. Cottage Cheese
  26. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
  27. Triscuit's Thin Crisps dipped in cottage cheese or hummus
  28. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
  29. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
  30. Laughing Cow Light Cheese Wedges
  31. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
  32. Peaches and Cottage Cheese
  33. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good) lot of healthy snack ideas and healthy snack recipes  
  34. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
  35. Low-fat Yogurt
  36. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
  37. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)
  38. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
  39. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
  40. Blackberries (so good mixed with plain yogurt)
  41. Peanut Butter Yogurt Dip with fresh fruit
  42. Sugar-free or fat-free pudding
  43. Sugar-free Jello
  44. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
  45. Sugar Snap Peas
  46. Applesauce
  47. Dried Fruits
  48. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
  49. Skinny S'more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
  50. Raw veggies with hummus (my new Healthy Snack Ideas!)
  51. Almonds
  52. Pistachios
  53. Pickles
  54. Bowl of bran flakes with 1/2 cup skim milk and berries
  55. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  56. Rice Cakes
  57. Sliced Cantelope
  58. Raisins
  59. Pita Bread and Hummus
  60. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
  61. Ants on a Log (celery with peanut butter and raisins)
  62. Chopped Red Peppers (dipped in fat free ranch)
  63. V8 Vegetable Juice
  64. Tuna with Triscuit crackers
  65. Cooked and Cubed Chicken Breast
  66. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
  67. Bean Salad
  68. Broccoli Florets
  69. Clementine (we call them Cuties or Clemmies) another best healthy snack ideas
  70. Handful of olives
  71. Pickles
  72. Any 100 calorie pack
  73. Snack/Granola bar (around 150 calories or less, like Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
  74. Baked chips (about 7-10) with salsa
  75. Graham Crackers
  76. Small Green Salad with light dressing
  77. Cashews
  78. Pretzels
  79. Sun Chips (portion control! Read the serving amount on the side!)
  80. Apricots
  81. Soy Chips
  82. Protein Bar
  83. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
  84. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
  85. Animal Crackers
  86. Strawberries dipped in fat-free Cool Whip
  87. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
  88. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
  89. Oatmeal
  90. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
  91. Guacamole with veggies
  92. Cashews
  93. Pretzels
  94. Sun Chips (portion control! Read the serving amount on the side!)
  95. Dates with almond butter or rolled in coconut 'very healthy snack ideas'
  96. Watermelon
  97. Craisins (I love to eat these with almonds- it's a good combo)
  98. Goldfish Crackers one of the heathy food in the word
  99. Edamame
  100. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
I wish you like this list of 100 Healthy Snack Ideas, so you can see other healthy snack ideas and other healthy snack recipes in this blog
Don't forget to share with us some other healthy snack ideas  that you know