Healthy snacks are
important for growing children and teens, but being away from home often poses nutritional challenges. Planning ahead and packing
your own snacks can be a plus.
Many healthy foods are perishable and need to be refrigerated to ensure
freshness and flavor, but by bringing perishable-free snacks to camp--problem
solved! Try the following:
Fruit (canned or dried). An all-time favorite, applesauce, fruit cups and canned
fruit are still popular as snacks. Check canned fruit for an easy to open,
pop-up top. Dried fruit and canned fruit in juice have a long shelf life, are
low-cost, convenient, and healthy.
Dried fruit. Raisins, figs, dates, pears, apricots, apples,
cherries, cranberries, pineapple, and papaya are delicious alternatives to fresh fruit. Some dried
fruits contain sulfur dioxide (such as golden raisins) which keeps the
product from discoloring, but can cause an allergic reaction in some people.
Read labels and choose brands that don't use preservatives including sulfur
dioxide.
Nuts. High in protein, with healthy monounsaturated fats, and rich in antioxidants, just a small handful of nuts can prevent hunger. Pick your favorite (raw
or roasted), such as: peanuts, pecans,
pistachios, pine nuts, almonds, walnuts, hazelnuts, or cashews. Caution with
peanut and/or tree nut allergies.
Trail mix or "gorp". Trail mix is a filling snack that can satisfy your salty and
sweet cravings all in one bite. They are easy to make and can be tailored
to suit your own taste. Items to include in your trail mix: low-fat granola, whole grain cereals,
nuts, seeds (sunflower, pumpkin), and dried fruits. For an extra sweet treat, include
dark chocolate bits.
Soy "nuts". Soy nuts are made from soybeans soaked in water, drained,
and then baked or roasted. They can be used in place of nuts and
are packed with protein, fiber, vitamins and minerals.
Granola bars. Store-bought or homemade granola bars offer a wide variety of flavors
and textures, from chewy to crunchy and everything in between.
Nut or seed butters on whole grain crackers or rice cakes. Nut butters include peanut, almond, hazelnut, cashew,
sunflower and soy butter (from soybeans). It is recommended that you select rice cakes made from brown
(whole grain) rice, which come in many flavors including plain, apple cinnamon
and caramel.
Non-perishable snacks are also a smart choice for emergency
preparedness. Or just keep non-perishable snacks on hand to ensure you
won’t be caught hungry.
Submitted by Leslie
Kay-Getzinger, MS, RD
Regional Dietitian for
Nutrition Management Services Company
