Eat smart and play hard! That’s what we have been learning in our YMCA summer lessons. Part of eating smart is including balanced snacks in our diet. But what does a balanced snack look like? Like our other meals, our snacks should be full of nutrients to keep us healthy and strong. There are truly endless options of healthy, balanced snacks that we can enjoy in between our meals. Snacking is great for when we are on the go and need something quick! Try prepping snacks ahead of time; wash and cut your fruits and veggies so that they are more convenient and accessible when you are in a pinch!
Homemade trail mix is a great way to fit all five food groups into a snack. Just look at this popcorn trail mix, what foods do you see? What food groups does each food belong in? The popcorn is a whole grain, the blueberries fit into the fruit food group, and the walnuts and pumpkin seeds give us protein. How can you personalize your own trail mix? You could add things like dried banana chips, peanuts, granola, sunflower seeds, or whatever else you’d like! Try prepping a big batch of trail mix at the beginning of the week for you to add to your lunches or snack on after school!
Have you ever tried hummus before? This is a chickpea-based spread commonly eaten with pita bread or vegetables. Making hummus yourself is also a fun way to create your own flavors and combinations that you like best! Try making this roasted red pepper & walnut hummus with an adult for an easy snack during the week. The chickpeas are full of protein, and the whole grain pita or tortilla chips used to dip are the grains. The red peppers added in and the carrots or cucumbers used to dip count as the vegetables. Get creative! What’s your favorite vegetable? Try dipping it into your own homemade hummus and see how the flavors transform!
We can even make our desserts healthier! Instead of eating cookies, turn to these no-bake peanut butter & banana cereal bites to ease your chocolate cravings. Even with something as sweet and delicious as these bites, we’re still fulfilling our nutrition needs by getting our grains, protein and fruits in. There are so many ways that you can make this recipe your own. Try using oatmeal or puffed brown rice for a whole grain version, or use your favorite dried fruits to add even more flavor and sweetness!
Try out this activity to practice putting together healthy snacks. Pretend like you are in charge of creating snacks for your favorite sports team. They need your help to stay strong and healthy so they can play their best! Get creative and maybe even try making your creation for yourself to see how it is. 
Sources: Fruit & Veggies for Better Health & MyPlate.gov
Written by Healthy Bodies Summer 2022 Interns
Leave a Reply