By Deborah Herlax Enos
DO YOUR KIDS
get grouchy when
they go too long
between meals? It
turns out there is a
(low blood sugar)
behind this phenomenon that’s
been dubbed “
hangry,” which occurs when you are so hungry
that you become angry.
As someone who experiences “hangry”
firsthand, I have developed some good snacking tips to combat the issue. First, let’s look at
the pros and cons of snacking.
Snacking pros: It takes the edge off your
hunger, fills in the nutritional gaps and maintains your mood.
Snacking cons: Unchecked grazing can
lead to poor eating habits; mindless eating
(e.g., eating in front of the TV or computer)
often leads to overeating and more bad habits;
poor choices that are high in sugar, salt or fat
can contribute to health problems.
So, it’s about more than keeping food
handy. It’s about having the right foods at the
right times. A healthy snack can maintain
blood sugar levels and provide an energy
boost between meals, which is good for kids’
health, and it will help keep them feeling full
for longer periods of time. It’s a good idea,
then, when you’re planning snacks, to include
a protein with a high-fiber carbohydrate.
Next, you’re probably wondering how
many calories your child should be eating.
This depends on the activity level of your
child. The more active your child, the higher
the calorie requirements. For more information, visit wecan.nhlbi.nih.gov and search
“children's calorie requirements.”
Here are some of my favorite after-school
back to school
The Costco Connection
Costco members will find a variety of fresh and
healthful foods for snacking and meals, including many of the ingredients mentioned above
and Aram sandwiches in the deli section.
AUGUST 2014 ;e Costco Connection 33
THIS IS A GOOD source of protein,
fiber and omega- 3. Sprinkled over
Greek yogurt or fruit or eaten alone,
it’s a delicious way to introduce
kids to flaxseed and chia seeds.
1 cup uncooked oats
¾ cup creamy peanut butter
¼ cup honey
½ cup shredded coconut
¼ cup flaxseed
¼ cup chia seeds
¼ cup dark chocolate chips
Combine all ingredients in a big
bowl and mix (fun for your kids).
3 tablespoons almond butter
3 tablespoons Protein Power
1 tablespoon honey (optional)
2 apples, cored and cut crosswise
into ½-inch-thick pieces
Mix almond butter, Protein Power
and honey, and spread mixture
onto half of the apple slices.
Top each with another apple slice.
snacks that even grown-ups will like. (For
serving-size recommendations, visit www.
deborahenos.com and search “serving sizes.”)
Nut butter (peanut, almond, cashew,
etc.) or seed butter with a piece of fruit. For a
super-simple snack, just spread peanut butter
on apple or banana slices.
Hummus and sliced veggies, such as
red or yellow bell peppers, celery or carrots,
with multi-grain crackers
Cheese sticks with sliced veggies
Air-popped popcorn (lightly) drizzled
with real butter, a touch of salt and pumpkin
Aram sandwiches (lavash bread,
cream cheese and meat)
Protein Power (see recipe below)
Apple Sando (see recipe below)
Today, kids are taking in almost as many
calories in snacks as they are in meals. Having
healthy snacks on hand can help them establish healthy habits for a lifetime. C
Costco member Deborah Herlax Enos is a
writer, nutritionist and health expert in Seattle.
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