Hopefully, you and your grandchildren are filling up on foods that offer the most nutrients for the calories they provide. These foods are also called whole foods.
On the other end of the spectrum are low/no nutrient foods or “junk foods.” As fun as marketers make them appear, they are not innocuous.
Without the nutrients needed to sustain life, the body can’t function properly. Unfortunately, neither can the brain: depression and lethargy can result.
While inactivity (due to television and computer games) contributes to poor health and obesity, an inadequately fed body and mind will suffer from fatigue and potential illness.
As adults, we should also consider our health and be conscious of our eating habits. After all, kids are watching us and following our example.
These healthful meal and quick snack suggestions need only a little preparation:
- Dates, figs, and raisins are naturally sweet and nutrition-loaded alternatives to candy.
- Raw, unsalted nuts or nut butter (like peanut, cashew, almond, etc.) provide healthy fats needed for brain development and functioning.
- Precooked and frozen chicken breasts, sliced in 3-4oz serving sizes, are handy for a quick snack or stir-fry. Hard-boiled eggs stored in the refrigerator are a smart snack, cracker topping, or sandwich filling.
- Keep a basket or container on the counter with stone ground or whole-wheat crackers. Top them with healthy spreads (perhaps hummus or nut butter) or cheese slices. Or fill the basket with baked (not fried) pretzels and taco chips. Store a container of salsa in the refrigerator for a dip. Salsa is all vegetables with lots of nutrients. It makes a tasty dip, salad dressing, or topping for any food.
- Prepare cut-up vegetables often and store them in the refrigerator with a healthy dip (plain yogurt or low-fat sour cream seasoned with a few herbs and spices) or use salsa as a dip.
- Canned legumes like garbanzo beans (chickpeas), kidney beans or other large beans are tasty finger foods. Rinse them well and store them in the refrigerator for easy access. Canned legumes are precooked; there’s no need to heat them before eating.
- Whole-wheat tortillas make a unique sandwich for snacks or meals. Stuff with nut butter, bananas, leafy greens, salsa, shredded cheese, precooked chicken slices, canned tuna, or salmon (not all at the same time). Use your imagination! After they’re stuffed, roll them up and enjoy.
- Keep fresh fruit like apples, oranges, and bananas well-stocked in the refrigerator and in baskets on the coffee table or kitchen counter.
- Frozen grapes or frozen unsweetened strawberries are a cool treat on a hot day. And so are frozen peas or corn!
- Puree a variety of frozen fruit in your food processor or high-powered blender. Add a small amount of yogurt or milk to allow the blades to rotate (avoid adding too much, or your mixture won’t be thick enough). A dash of vanilla extract is optional. Enjoy your fruit ice cream!
- Frozen yogurt popsicles are another nutritious cold treat. Mix 1 cup plain yogurt with two tablespoons of frozen concentrated orange juice (unsweetened) add a touch of vanilla, if desired. Pour the mixture into popsicle moulds and freeze.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.