Hey everybody, it’s Jennifer in the Discovery
Kitchen, and the lesson for this week is the healthy food matrix. Which means every time
you eat, you wanna make sure you have 3 components to your food. That’s fiber, heart healthy
fat, and protein. Usually, we’re pretty good with that when it comes to meal time, but
snacks, we really tend to have some trouble, right? A common snack can be just an apple.
But an apple is just the fiber component. You’re missing those other 2 things. You’re
missing protein and hear healthy fat. So today, I have a bunch of different snacks for you
to look at. Most are kid friendly that you can get your kids to love and hopefully you’ll
love, too but they’re complete. That way, I think, we’ll eliminate that sort of continual
snacking that tends to go on, you know you have your apple, but since it’s just carbohydrates,
you’re usually hungry within about 20 minutes. So then you have your pretzels. Then again,
about 20 minutes later… So when you snack only on carbs you just keep being hungry.
You need that protein and that fat to help satisfy you, and actually overall, you tend
to eat less when you do that. So let’s take a look, let’s take our apple, and instead
of having just an apple as our snack, let’s incorporate about 10 or 12 almonds, and that’s
where we can incorporate our protein and our fat. Right? Peanut butter and jelly sandwich
has all the components. We have our whole grain carbohydrate, our fiber, and we have
our protein and our healthy fat in the peanut butter, and especially if we’re using spreadable
fruit, again we’re adding a little bit more fiber in. Over here, I have Greek yogurt.
I love Greek yogurt, it’s great. It’s usually lower in sugar than regular yogurt. Again
we have protein and fat here, and we have fiber using our grapes. A great thing for
kids, throw the grapes in the freezer, and it becomes a nice cold treat. That’s a nice
option. Just make sure the grape option instead of ice cream. Over here, I have a healthy
tortilla. We have a whole grain tortilla which can be a little tricky to find. Try to go
to a health foods store, or Whole Foods or Trader Joe’s. Just find a tortilla that’s
whole grain that doesn’t have a lot of additives in it, and we have some shredded cheese in
there. A great tip for this is that the orange cheese, can usually mask some pureed sweet
potato. So a lot of times what I’ll do is I’ll spread a thin layer of sweet potato,
pureed sweet potato, and then sprinkle the shredded cheese on top. It’s a great way to
get it even more fiber and more nutrients, and the kids usually don’t even notice. Last
thing I love which is your snack on-the-go is to take my favorite whole grain snack,
my whole grain breakfast cereal , and what I’m going to do is maybe add in some nuts.
I have almonds, a couple walnuts, I have some dried fruit, and with the dried fruit, the
key here is to go sparingly, because dried fruit is concentrated sugar. So you want to
make sure your portion isn’t too big. I even have some chocolate chips in here, and I’ve
got some shredded coconut, and put it in a little baggie. I shake it all up. Great for
the car ride, great to take to the kids, and good on the go.