Health Tips from Riesbeck Food Markets

Snack Ideas

Snacks can tide us over from one meal to the next. When choosing a snack, select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Consider including some protein in your snack. Protein helps keep us feeling full longer which helps us from snacking too much throughout the day.


Each snack listed provides 15 to 30 grams of carbohydrate and at least 6 grams of protein.


• 3 cups air-popped popcorn with 3 tablespoons grated parmesan

• ½ peeled banana dipped in 1 tablespoon peanut butter and rolled in ¼ cup crispy cereal

• 15 almonds, a small box of raisins, and 1 tablespoon sunflower seeds for a quick trail mix

• Toasted whole-grain waffle topped with low-fat yogurt and peaches

• ¼ cup low-fat milk, 3 frozen strawberries, and a ½ banana blended for a delicious smoothie

• Toasted whole grain English muffin topped with canned tuna

• 1 small apple with a piece of low fat string cheese

• 8 baked pita chips dipped in 2 tablespoons of hummus

• 6 whole grain crackers topped with 2 oz sliced turkey breast

• 1 small apple (sliced) with 1 tablespoon peanut butter

• ½ cup pineapple chunks with ½ cup low fat cottage cheese

• A hard boiled egg and 5 whole grain crackers

• Celery with 2 tablespoons of hummus or 1 tablespoon peanut butter

• 6-inch tortilla rolled up with ¼ cup black beans and 2 tablespoons fresh salsa

• 6 oz plain nonfat Greek yogurt topped with 1 cup berries

• Hard boiled egg white with 1 tablespoon guacamole on a slice of whole grain bread

• 2 oz deli turkey wrapped around 3 pretzel rods

• 1 cut-up kiwi and ¼ cup mango topped with ½ cup plain nonfat Greek yogurt

• 1 brown rice cake with 1 tablespoon peanut butter

• 15 frozen grapes with 15 almonds

The Importance of Variety

Often times we find ourselves eating the same foods every day choosing simple cereals for breakfast, sandwiches for lunch, and a dinner menu rotation that seems to never change. Not only is it boring, but the truth is not one or even a dozen foods can provide all the nutrients needed for a healthy brain and body. So, instead of just replacing what you run out of in the refrigerator and cupboards each week, try to focus on variety. Try different colors, textures, and tastes. Variety is so important to getting the essential nutrients your body needs. 

Here are some tips to help you add variety to your diet:

Try New Recipes

Looking through recipes and cookbooks may give you extra inspiration to change up your usual choices in food. Magazines and newspapers often times have recipes included in them. You may also want to search different websites for new ideas and ways to prepare the foods to get your creative culinary juices flowing. A few favorite websites are www.eatingwell.com and www.cookinglight.com.

Try a new fruit or vegetable each week.

Eating more fruits and vegetables is the best thing you can do to improve your nutritional health. In order to get the different vitamins and minerals you need for normal life functions, make sure to eat a variety of colors.

Change Up Your Grains

Try incorporating different grain sources into your diet. Instead of making a sandwich on sliced bread, try using whole grain wraps or tortillas or even a whole grain pita. Make sure when purchasing grain products to look for “whole” as the first word on the ingredient list. You can also try incorporating rye, brown rice, barley, and quinoa into your diet as well.

Make Your Own Variety Packs

Keeping a cupboard, desk drawer and even a drawer in the refrigerator stocked with new and different snacks that are portioned out provides another opportunity to increase variety in your diet. Different snack ideas include: dried fruits with nuts and seeds to make your own trail mix, whole grain crackers with reduced fat cheese, nut butters with an apple, tuna in a pouch with a slice of whole grain bread, air popped popcorn, any fruit or vegetable, Greek yogurt, and light string cheese.

Protein Does Not Have to Come from Meat

When you think of protein, you may automatically think of chicken, beef, and pork. However, there are many other sources of protein including: eggs, cheese, tofu, nuts, beans, lentils, and Greek yogurt. Try adding more legumes (lentils and dried peas) and beans to dishes you traditionally make with a meat.

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