Registered Dietitian Carrie Walder Lists Some Back to School, Back to Work Healthy Snacks

Back to School, Back to Work Healthy Snacks

Back to school and back to work is just around the corner and it can be a challenge for some when it comes to packing your lunch with healthy snacks.

Following healthy eating habits and staying hydrated will improve your overall health and performance.

Registered Dietitian Carrie Walder shared some tips on healthy snacks to help fuel you and that is also easy to make.

“Some of the healthiest snacks are the simple ones! Things like plain Greek yogurt with some fresh fruit, an apple or banana with peanut butter, half an avocado drizzled with balsamic vinegar and sprinkled with hemp seeds, or raw vegetables (like carrots, bell peppers, or cucumbers) with hummus,” Walder says.

I asked her what foods would you recommend for someone who is active?

“I would definitely recommend having a carbohydrate-containing snack about 30-60 minutes before the activity. Carbohydrates provide the energy you need to be active, especially for running. You also want to make sure it’s not too heavy or difficult to digest. Something like a slice of whole-wheat toast with nut butter is a great idea if you’re able to stop at home before your run. If you’re on the go, a handful of dried fruit and nuts works as well!”, she says.

Walder, also a fitness enthusiast enjoys making her own snacks and she suggests, “Other great ideas are snacks that you can make ahead and portion out for the week. I like to make a large batch of homemade trail mix by mixing different nuts, seeds, dried fruit, and popcorn. It’s easy to pack a portion to bring with you to work or school. Another great idea is hard-boiling a bunch of eggs, for a quick protein-rich snack. I love any snacks with peanut butter – bananas or apples paired with it, peanut butter with greek yogurt and fruit, or a peanut butter toast! I also love hard-boiled eggs with a drizzle of tamari.”

She continues, “If you’re making it yourself, I always recommend having a source of protein and/or fat in your snack to help stabilize your blood sugar and satisfy your hunger. Protein and fat don’t spike your blood sugar the same way that carbohydrates and they also take longer to digest (meaning they’ll keep you fuller for longer). Instead of having a carbohydrate-based snack on its own, try pairing it with a protein or fat. For example, an apple on its own will not keep you nearly as full as an apple paired with nut butter. Raw vegetables will not keep you as full as vegetables paired with a hard-boiled egg.”

If there is no time in your schedule there are some healthy bought in-store snacks. She recommends checking the ingredient list. She says, “Things like roasted chickpeas, pre-packaged nuts, and popcorn are great options. While some protein bars are more like candy bars, there are good options out there – GoMacro, Kind Bar, RXbar, Larabar, and Health Warrior bars all come to mind.”

Check out some of her healthy snack recipes by visiting her website. www.walderwellness.com.
Strawberry Orange Frozen Greek Yogurt Bark
No-Bake Carrot Cake Energy Bites
Maple Cinnamon Kefir Chia Pudding
Blended Chocolate Ginger Chia Pudding

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