Making (Allergy-Friendly) Snacking Healthy in 2016

As we launch into a new year, many of us take this opportunity to make changes. Every year eating healthier is one of the most popular New Year’s resolutions. When you have food allergies, eating healthy may seem challenging- especially when it comes to snacking- as many go to snacks like yogurt and nuts may be on your restricted foods list.  Even with food allergies, there are multiple options for healthy and safe snacking.  Thrive On Consulting has teamed up with Lisa Musician, of Food Allergy Dietitian, to bring you our first Thrive On 3 in 2016- healthy and allergy-friendly snacking- to get your new year started off right.

The Importance of Snacking

When people decide to eat healthy they often think that cutting out snacks is essential.  While it is important to choose wisely when snacking, eliminating them all together can actually be detrimental to your healthy eating goals.  The key is to choose nutrient rich snacks that fill you up until your next meal, rather than sugary or overly processed snacks that leave you wanting more. 

Snacking can and should be a part of your day, but preparing to snack healthy is key.  Often times, I find that if my family is not prepared and we do not have safe snacks with us we have to delay eating.  One benefit of food allergies is that often unhealthy fare offered in vending machines is off limits for us so we don’t get it, but snacks are not as easily accessible. 

Just like meal planning for the week can help you stay on target, snack planning can as well.  Think about your week and be certain you are stocking up on safe snack options.  Before you leave for the day, think about how long you will be gone and what snacks you may need.  You may want to carry a small cooler to keep perishable snacks cold.

I also always keep a stash of non-perishable safe snacks in the car as you never know when you may need to grab an extra snack- especially with kids- one traffic jam can send your world swirling into a fit of hangry children.

Age Appropriate Snacking

If your kids are anything like mine they are constantly asking for snacks.  Similarly, with my busy schedule, I find myself reaching for snacks frequently to keep me moving.  We snack a lot, and I often wonder if this is the right choice.

We know that snacking, if done right, can be healthy, but how much snacking is OK?  Lisa says it depends on age and also energy needs.   For instance, your child may need more energy/calories during growth spurts or if they are active in sports.  In general, the younger the child, the more snacks they will require.

Lisa recommends using the chart below as a guide to help you understand “child-size” portions, keeping in mind that each child is unique in their own development for growth, appetite and activity level.

What to Look for in a Snack

So what makes a good snack? First and foremost, you need your snacks to be safe and free of your allergens.  We all know that label reading for allergens is key, but it is also important to read nutrition labels to ensure your snack is a healthy one too.  Learn to read and understand the nutrition label.  This is where the true information is found, not on the clever marketing packaged on the front of the box or bag.

According to a study published in the Journal of the American Dietetic Association, dietary fiber intake is too low in the majority toddlers and preschoolers in the United States.  This is true for most adults as well.  You should view the nutrition facts and look for 3 grams or more for fiber. Fiber helps keep bellies full for a longer period of time, as does protein.

What are other important things to look for in a snack?  Lisa emphasizes two things for healthy snacking.  First, keep in mind that snacks should only be between 100-150 calories. Second, it’s always best to snack on fresh foods versus processed foods.  Processed foods usually have added sugar, higher fat and more sodium.  And, processed foods can often be a risk for cross-contact with allergens.

Snacking can be safe and good for you with the right approach and proper planning.   Your healthy eating goals can actually be enhanced with the right snacks; so take time to plan and make smart and safe snack decisions for a healthy start to 2016.  

Need help identifying healthy and safe snack ideas?  No problem!  Lisa and I will be posting healthy and allergy-friendly snack ideas all week to our Facebook and Twitter pages.  Follow along to get some great snack ideas to add to your 2016 safe snack plan.

Follow us here:

Tami- Thrive On Consulting          Lisa- Food Allergy Dietitian

Facebook                                      Facebook

Twitter                                           Twitter

If you find this post helpful, learn more about Tami and her company, Thrive On Consulting, which helps families and individuals dealing with food allergies.  You can also follow her on Facebook and Twitter