High Energy After School Snacks
and Dinner Tips For Your Family
From Giant and Martin’s
With back to school quickly approaching, MARTIN’S Food Markets nutritionists are offering tips for high energy after school snacks and fresh and easy dinner solutions for families with children on the go.
For both kids and adults, the length of time between lunch and dinner is too long, leading to hunger, fatigue and overeating. Small, nutritious snacks can keep your energy levels high throughout the day. Whether after school or at your desk in the late afternoon, enjoy a balanced snack made up of protein, carbohydrates, fiber and some good fats. Here are some high energy snack ideas from MARTIN’S nutritionists:
- A mini whole wheat bagel with a slice of low-fat cheese
- A small banana with peanut butter
- Apple slices and string cheese
- One hard-boiled egg and a piece of fresh fruit
- ¼ cup almonds and 5 dried apricots
- 6 ounces low-fat yogurt and 1 cup fresh strawberries
- 2 slices of turkey and a thick slice of tomato on 1 slice of whole wheat bread
- Trail mix made with whole grain cereal, raisins, almonds, sunflower seeds and mini pretzels
- ¼ cup hummus and 1 cup of baby carrots
- Toasted English muffin, drizzled with pizza sauce and sprinkled with part-skim mozzarella cheese and chopped vegetables
MARTIN’S nutritionists recommend planning your meals to take the stress out of getting dinner on the table on time. While it may take a little time in the beginning, it’s really a time saver in the end. Plan out meals for the week before you go grocery shopping. Check out the weekly circular and plan your list by taking advantage of bonus buys.
MARTIN’S nutritionists recommend:
- Plan your dinners based on MyPlate – be sure to include a veggie, protein, and a starch.
- On the weekend, prepare a large batch of favorite recipes by doubling or tripling the batch. Refrigerate or freeze in individual containers. Use them throughout the week to avoid take-out when dinner is needed quickly.
- When grilling chicken or other meats, throw on extra servings to use during the week. Add to salads, soups or wraps.
- Buy produce in season and stock up when it’s on sale. Roast, grill or steam large batches of vegetables, refrigerate and reheat throughout the week to quickly add to pre-cooked chicken and whole grain pasta, brown rice or quinoa.
- If there’s no time for preparing fresh produce, stock up on frozen vegetables. They are great to have on hand for a healthy and quick side dish.
- Replace meat with beans for a less expensive and quick way to get lean protein. Combine beans with brown rice for a hearty meal or add lentils to soup.
- Fix it and forget it. Using a slow cooker is a great way to prepare a balanced warm meal that you can prep ahead of time.
For specific meal ideas, check out the latest edition of MARTIN’S Savory Fast, Fresh and Easy™ magazine available in store and online at MARTIN’S websites.