This month, the Academy of Nutrition and Dietetics is raising awareness about national nutrition. 2017’s slogan “Put Your Best Fork Forward” acts as a reminder that each bite counts. This got us thinking about snacking and how it fits into a well-balanced diet. In a Cleveland Clinic Wellness article, Janel Ovrut, MS, RD. says, “If you go more than five hours between meals, a nutritious snack can tie you over so you don’t overeat when you sit down to lunch or dinner.”
In that case, it’s good to be prepared. Rebecca Subbiah, registered dietitian and founder of Chow and Chatter based in Winston-Salem, NC, suggests keeping healthy snacks on hand at home and on-the-go to avoid succumbing to junk food when hunger calls. Her recommendations are packing a piece of fruit, nuts and yogurt when out and about, and keeping a well-stocked fruit bowl and healthy snacks in the pantry at home. If nutritious, flavorful options are readily available then making the healthy choice will be a no brainer. We can’t wait to try Rebecca’s recipe for Apple Chips and popcorn with Parmesan and Za’atar spice. Both snacks are low in calories and high in fiber — great for a well-balanced diet.
Speaking of fiber…What your grandma may fondly refer to as “roughage” is the indigestible part of plant foods that aid digestion. It can also help you stay fuller longer. Subbiah recommends filling half of your plate with fiber-rich vegetables, legumes and whole grains such as oatmeal, lentils, and broccoli.
Another low-calorie and high-fiber snack is our Lettuce Wraps with Crunchy Apple Salad. Did you know? One large apple has a whopping 5 grams of fiber. For an afternoon treat, try these delicious wraps during National Nutrition Month. They’re sure to turn into a year-round favorite!
- 1 Head of Pete's Living Greens Butter Lettuce or Baby Romaine
- ½ Cup Plain Greek Yogurt
- 2 TB Orange Juice
- 2 TB Orange Zest
- 1/2 Tsp Garam Masala
- 1 Cup Grated Carrot
- ½ Cup Chopped Celery
- 1 Red Apple, Cored, Chopped
- 2 Green Apples, Cored, Chopped
- 1 Cup Red Seedless Grapes, Halved
- ½ Cup Golden Raisins (or chopped dates)
- ½ Cup Chopped Roasted and Salted Cashews
- Mix the yogurt, orange juice, orange zest and Garam Masala in a small bowl to blend. (You can prepare this dressing up to a day ahead of time)
- Add the grated carrot, diced celery, diced apples, halved grapes, raisins or dates and cashews to a bowl. Add the dressing to salad and toss.
- Cut the roots off the head of the lettuce and lay a leaf out flat. Place a couple of tablespoons of the salad in the leaf and repeat with the remaining leaves.