During the cold winter months, turning to canned, dried or frozen vegetables and fruits is still a good way to get more plants on your plate. In fact, many dried legumes or their canned counterparts often make their way to hearty, cold weather meals.
     Legumes are a unique food, which includes beans like kidney, pinto, lima, garbanzo and black beans, black-eyed peas, split peas and lentils. Legumes are an excellent source of plant protein, as well as iron and zinc, making them an excellent alternative to meat for meeting protein needs.
     However, legumes also count as part of the vegetable group because of their abundance of dietary fiber and nutrients like folate, magnesium and potassium. Regardless of which food group you classify them, legumes are a good addition to anyone’s diet.
     Protein found in legumes is beneficial in building and repairing muscle tissue. Legumes are also rich in complex carbohydrates, containing both insoluble and soluble fiber, beneficial in digestive health, heart health and insulin resistance.
Beans also contain complex sugars called oligosaccharides, which are non-digestible, fermentable fibers, which research is revealing to be beneficial for gut health and other health conditions.
     Certainly, the most economical way to purchase legumes is in the dried form. A ½-cup serving of dried beans is about one-third the cost of canned beans. Preparing dried beans is a simple process, but does take some lead-time.
     First, spread beans on a large tray and pick out any foreign objects like small stems or stones, as well as any broken beans. Next, place in a colander and rinse under cold running water. The third step is soaking, either with the cold-water overnight method or a hot soak, which involves boiling for two to three minutes before soaking for four or more hours. Whichever soaking method is used, the water should be drained and fresh water added for the final step of cooking.
     Using fresh water for cooking reduces much of the gas-causing carbohydrates. As the beans rehydrate, additional water is often needed during cooking. Herbs and spices can be added anytime during cooking and some studies show that bay leaf reduces uncomfortable gas.
     Acidic ingredients like tomato products or wine should be added near the end of cooking, as they can interfere with the tenderness of beans.
    A pressure cooker is another great alternative to preparing dry beans quickly. Combining pressure and heat dramatically reduces cooking time by about one-third. Check your appliance manual for specific directions.
     Lentils and split peas are great choices for beginners, because they do not require soaking before cooking. With these legumes, simply remove any foreign debris, rinse and cook according to recipe directions.
     If you do choose the convenience of canned beans, it is a good idea to look for low or no sodium options to help stay in line with current general dietary recommendations of 2300 milligrams of sodium per day. If there is not a reduced sodium option, draining and rinsing the beans can reduce sodium amounts significantly. 
     A 2009 study conducted at the University of Tennessee, Knoxville, showed that draining beans removes, on average, 36% of the sodium in canned beans. Draining and rinsing removes, on average, 41% of the sodium.
     The recipe below is tasty with any type of bean; however, black beans and black-eyed peas are my favorites. If you missed your ‘good luck’ dose of black-eyed peas on New Year’s Day, go a head and sneak them in now!
 

by Tracey Shaffer, RDN, LD
 

     We have all seen that friend, co-worker or relative that has recently dropped a lot of weight and fast.  When we ask what they did to lose the weight they tell us the latest fad diet and we begin to wonder if that isn’t the way to go.
     It’s easy to get caught up in the promise of popular diets but it’s also easy to get confused. Unfortunately, nearly all of those who follow a fad diet with quick weight loss gain all, and sometimes more, of the weight back.  The worst part is that because quick weight loss plans tend to cause you to lose muscle, the weight gained back is fat, not muscle, and you end up worse off than when you started.
     Fad diets are flashy and they sound easy. But unfortunately weight loss is not easy and most fad diets fizzle. If you want to be a successful loser, evaluate weight loss plans carefully and look for these red flags.
 
Magic or miracle diet – There are no magic foods or miracle diets that magically melt away fat. What works for one person is not guaranteed to work for another.
 
No need to exercise – The key to successful long-term weight loss is regular exercise. Simple activities like walking or biking are important for healthy weight and for overall good health.
 
Easy – Weight loss is not easy. Successful weight loss requires making positive changes to both eating habits and physical activity patterns.
 
Eat specific foods – No individual food can cause weight loss. Weight loss means sticking to healthful eating habits that include a variety of foods.
 
Quick weight loss– Studies show that gradual, steady weight loss increases your chances of maintaining a healthy weight. Aim to lose one to two pounds per week.
 
Lists good and bad foods – There are no good foods or bad foods, just good diets and bad diets. All foods can fit into your weight loss plan in moderation. Look for a plan that you can realistically follow for the rest of your life.
 
Ultra low calories – Diets with less than 1200 calories don’t have enough nutrients to be healthy.  And, a diet very low in calories leads to binge eating and muscle wasting.
     You can succeed at losing weight. The key is to be patient and do some research before jumping into the latest fad.  Healthy eating and exercise are the only tried and true strategies for losing weight and keeping it off.
     A healthy diet begins with breakfast.  Get out your slow cooker and have a healthy breakfast waiting for you in the morning.
 
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

​     If it is possible for vegetables to be ‘trending’, we could say that Brussels sprouts are doing exactly that. These tiny cabbages (as my kids used to call them) are showing up shaved into salads and roasted in savory side dishes on menus and dinner tables across the country.    
     Brussels sprouts are a member of the Brassicaceae family, as are cabbage, broccoli and kale, sharing a similar nutrient profile. These tiny sprouts are an excellent source of Vitamin C, Vitamin K and folate.
     Vitamin C is important for tissue repair, immune function and aids in the body’s ability to absorb iron.
     Vitamin K is necessary for effective blood clotting and important to bone health. It is important to note that anyone taking blood-thinning medication should monitor vitamin K intake.
     Folate is an important nutrient for women who are pregnant or wishing to become pregnant, as it reduces the risk of neural tube defects in the developing fetus.
     As with most vegetables, Brussels sprouts are a good source of fiber that is beneficial in digestive and gut health. A diet rich in cruciferous vegetables like Brussels sprouts has shown to reduce inflammation and reduce the risk of pro-inflammatory diseases.
     When selecting Brussels sprouts, look for bright green compact heads, and whenever possible, buy them on the stalk. It was actually on-the-stalk Brussels sprouts that caught my kids’ attention over 20 years ago that forced – I mean inspired – me to try the fresh variety.
     My kids were genuinely excited about a vegetable that looked like something out of a science fiction movie, but I did not share their enthusiasm. I had only eaten them in the school cafeteria growing up and I was not a fan. That day, however, I made a decision to build on their enthusiasm and we bought them.
     Now, this was in a time before Google and Pinterest, so I had to figure out how to cook them on my own. I knew from experience that lemon, garlic and butter could make anything palatable, so after steaming them, that’s what I added. Guess what…the kids loved them and even more surprising…so did I. From that day, Brussels sprouts became a part of our vegetable rotation.
     If, like me, you formed your opinion of Brussels sprouts (or any vegetable for that matter) on something you were served in the school lunchroom, I really urge you to try them fresh. God bless the school lunch ladies decades ago, but most of the vegetables served were overcooked and not very tasty.
     The recipe below is a tasty way to add more colorful plants to your holiday plate. When we served this dish at last year’s Christmas dinner, it got more attention than the ever-famous green bean casserole!
 

     Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? As a registered dietitian, I have solutions.
     Simple ingredient substitutions and simple cooking techniques are all you need to save calories and carbohydrates throughout the season. These little changes add up to success managing your diabetes while you enjoy the best of food, family and friends at the holidays.
     Try these tips and side dish recipe to keep your favorites on the table as you enjoy the holiday season with diabetes.
Your Hy-Vee dietitian’s tips & tricks –
Use measuring cups as serving utensils. Think of them as a tool that gives you control and information about how much is on your plate.
     Assess the buffet before you start filling your plate. Then select only those foods you truly enjoy and keep MyPlate in mind as a guide for balance and variety. This saves calories and carbohydrates from foods that don’t give you enjoyment, and saves room for those that do.
     Simply choose a smaller plate. You’ll automatically reduce your portion sizes and trick your brain into thinking you’re eating abundantly when you see a beautiful, full – yet smaller – plate of your favorites.
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice. ​

Creamy Garlic Mashed Cauliflower
Rich and creamy, mashed cauliflower in place of mashed potatoes saves you 16 grams of carbohydrate, the same amount as a standard slice of bread, and 65 calories, per generous ¾-cup serving.
Serves: 4 (3/4 cup = 1 serving)
 
All you need:
8 cups cauliflower florets (approximately 1 large head of cauliflower)
4 cloves garlic, peeled and crushed
1/3 cup non-fat buttermilk
4 tsp extra-virgin olive oil, divided
1 tsp butter
½ tsp salt
Freshly ground black pepper, to taste
Snipped fresh chives, for garnish
 
All you do:
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12-15 minutes. (Alternately, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on HIGH power for 3-5 minutes or until soft.)
Place the cooked cauliflower and garlic in food processor. Add buttermilk, 2 tsp olive oil, butter, salt and pepper. Process until smooth and creamy.
Transfer to serving bowl. Drizzle remaining olive oil over top and garnish with chives. Serve hot.
 
Source: www.eatingwell.com
Nutrition Facts per serving: 107 calories; 7 gm fat (1 gm saturated, 4 gm monounsaturated), 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150% daily value vitamin C.
 

     Although we can get sick any time of year, the winter months can be especially hard, leaving most of us looking for ways to avoid illness. Exercise can be beneficial to building your immune system and there are many forms of exercise to choose from.
 
Walking
     During cold and flu season taking a walk is more than just exercise. It can also help protect you from getting sick. A Harvard Medical School study found that “of over 1,000 men and women [found that] those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.” All the more reason to add a walk around the neighborhood to your daily routine!
 
Weight Training
     Consistency and moderation is key when it comes to strength training and the immune system. While a sporadic and/or an overly strenuous weight training program can be taxing to the immune system, a program of lifting several times a week and building at a gradual pace may have positive effects on your immunity. Moderate weight training reduces overall stress, allowing your body to produce more of the infection fighting white blood cells our bodies need to fight germs and stay healthy.
 
Yoga
     Practicing yoga, even just once a week, can have positive effects on your immune system. As mentioned above, the stress relief builds germ-fighting white blood cells. Additionally, the breath work in yoga—emptying and filling the lungs—helps to keep stale air from lingering in the lungs, which promotes respiratory health. Deep breathing can decrease stress and increase energy levels, which in turn boosts the immune system helping you to get and stay well.
 
Cycling
     A medical study published in “The Aging Cell” found that exercise, specifically cycling, can protect the immune system. The study compared the T-cell counts of 125 adult cyclists between the ages 55-79 to people the same age, and younger, who did not exercise regularly. T-cells are known to help the immune system fight infection and tend to diminish as we age. The cyclists not only had higher T-cell activity than people their age but were producing the same level of the infection-fighting cells as young adults.
 
     Making time to add physical activity to your daily life is beneficial to more than just your waistline. Adding even 20 minutes of your favorite activity each day can help you fight infection and stay healthy.
 
     You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
 
     Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence. During the summer months, you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.
 

​     November is Diabetes Awareness Month. Did you know that one in 11 Americans have diabetes or that someone is newly diagnosed with diabetes in the U.S. every 23 seconds? We also know that 86 million Americans are at risk of developing diabetes.
     There is no better time than now to prepare yourself for the upcoming holidays and to learn healthy eating strategies for lifelong behavior change to prevent, delay or manage diabetes. Managing diabetes is about controlling blood sugar levels.
     One method of meal planning to control blood sugar levels involves counting carbohydrates. To better understand carbohydrate counting (aka: carb counting) one must learn what foods have carbohydrates and their portion sizes.
 
     Foods that contain carbohydrates and recommended to be counted:
Dairy: milk and yogurt
Grains: bread, pasta, cereal, crackers, oatmeal, rice
Starchy vegetables: potatoes, corn, peas
Vegetable proteins: Beans (any variety), soy products
Dessert foods/beverages: Regular soda, juice drinks, cakes, cookies, candy
Fruit: Fresh, canned, frozen and juice-based
     To figure out how much carbohydrates packaged foods contain, look to the food nutrition facts panel. First check serving size, followed by total carbohydrates. Foods that do not have a food label will require an estimation of how much carbohydrate is in it. When planning meals as a diabetic, 1 serving of a carbohydrate food equals about 15 grams.
 
     A few food examples with approximately 15 grams of carbohydrates:
1 tennis ball of fresh fruit
1 slice of bread
½ cup cooked oatmeal
¼ of a large baked sweet potato
1 cup milk (skim to whole)
½ cup cooked beans (ex: black, kidney, etc.)
 
     The amount of carbohydrates one needs will vary on the individual. A great place to start is 15 to 20 grams at snacks and 30 to 45 grams at meals.  A person’s carbohydrate amount will depend on many factors; an individual’s activity level and prescribed medications will influence how many carbohydrates your body can handle to keep your blood glucose in a healthy range.
     Animal-based proteins (ex: chicken, eggs, fish, beef, etc.), healthy fats (ex: nuts, seeds, oils, etc.), and non-starchy vegetables (ex: lettuce, tomatoes, mushrooms, broccoli, cauliflower, peppers, etc.) have either no carbohydrates or contain little carbohydrate. These foods, especially non-starchy carbohydrates, should always be included on your food plates. However, it’s generally easier to not focus on including these foods in your carb counting.
     Whether you are a diabetic needing more assistance to manage your blood sugar, pre-diabetic or have never had your glucose measured, a registered dietitian is available to help you better understand. Try this recommended fall favorite recipe, Chicken Enchilada-Stuffed Spaghetti Squash.
 
   Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

Chicken Enchilada-Stuffed Spaghetti Squash
Serves 4 (1/2 stuffed squash half).
 
All you need:
2 (8 oz each) boneless, skinless chicken breasts
1 (2 1/2 to 3 pound) spaghetti squash, halved lengthwise and seeded
1 1/4 cups red enchilada sauce, divided
1 medium zucchini, diced
1 cup shredded pepper Jack cheese
 
All you do:
Position racks in upper and lower thirds of oven; preheat to 450 degrees.
Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165 degrees, 10 to 15 minutes.
Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.
Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on HIGH until the flesh is tender, about 10 minutes. Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400-degree oven until the squash is tender, 40 to 50 minutes.
Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, 1/2 teaspoon pepper and 1/4 teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining 1/4 cup enchilada sauce and cheese.
Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.
 
Nutrition Facts per serving: 408 calories, 22g fat, 11g saturated fat, 136mg cholesterol, 426mg sodium, 20g carbohydrates, 4g fiber, 7g sugars, 34g protein. Daily values: 22% vitamin A, 32% vitamin C, 28% calcium.
 
Source: EatingWell, Inc.
 

     Whew! It is crazy cold here in the Valley of the Grain! I’m pretty sure that fall lasted an entire 3.7 days, right? Isn’t that how it always goes? We are so over the heat and long for the cooler, sweatshirt wearing, windows open, leaves falling months and BAM, we get 3 days. Good gravy. Well, now that we have busted right into the winter weather (I’m going to call it that because at the time of writing, it is a balmy 8 degrees outside), it’s time to see how in the world we can stay healthy.
     I’m going to give you the benefit of the doubt and assume that you ate all of the right things, went to the gym, drank all the water and are simply reading because you have all the time in the world. Right?
     You have no fear of the flu bug hitting your home, attacking every living creature under your roof and shutting your entire home down for a week. Hmm….you with me? This isn’t you? Awesome, then let’s keep going.
     Did I tell you that I went back to the gym? I did. I went a week ago last Monday. I was so excited to be back and I even got one of the fancy little key chain things to “check me in” next time. I went that day and I haven’t been back since. You guys, that’s not good! I was doing so well for so long and then….I just got lazy. Hold on a second and let me go back. I hurt my back in April and was out of commission for a bit. THEN I got lazy. That’s the truth. I’m telling you this because it matters. It not only matters for my health, but it matters for you too. I took one for the team. 
     Did you know that during the warmer months it is quite common for our LDL (bad) cholesterol to be in normal/closer to normal range than it is during the winter? Now please don’t think that it is the temperature that is the relation. My husband knows that there are nights with snow on the ground that I must have a bedroom window cracked! It’s not the COLD that effects the cholesterol, it’s our habits and choices when it’s cold.
     During the spring, summer, and fall we are outdoors more often. We are fueled with Vitamin D. Sports activities, camping trips, vacations all keep us going. We are moving around. We are burning calories, flexing the muscles and doing things. Backyard BBQs are the usual weekend thing and there are plenty of fruits and vegetables to be had.
     Something happens to us when it gets cold outside. We turn into human versions of bears. We tend to hibernate! Side note…. did you know that skunks and snakes hibernate as well? Hallelujah! There is nothing worse than the skunk smell or finding a half -eaten snake in the back yard. Anyhow…back to us.
     We hibernate. We curl up on the couch. We grab all of the fuzzy things, have a fire, watch the shows and linger in the warmth. The problem isn’t that we hibernate, it’s that we don’t do the things that keep us healthy while we do so.
     Tell me when the last time you jumped up in excitement to drive off to the gym when it was 8 degrees outside with snow on the ground? You did? Great! You are a total rock star. I, on the other hand, did not. This is the reason I write today. We need to learn what we can do in the colder months to keep our bodies in a good healthy state, including our cholesterol.
    According to the Farmer’s Almanac, we are in for a pretty harsh winter this year. You’re not going to find me out running wild in the frigid air. Therefore, we are going to have to have an action plan!
    Here are a few great tips to survive the winter months and not have to torture yourself out in the cold.
     Please make sure you are taking a quality Vitamin D supplement. Always check with your physician if this is something new for you.
     Go up and down your stairs a few extra times each day. It doesn’t equal the gym, but it’s going to give your heart an extra boost.
     Make sure to include 2 or even 3 vegetables with every meal. Yes, even breakfast. Throw in some spinach with your eggs, or your smoothie.
     Monitor your sweets. Blood glucose levels are still very important to your overall health in the winter. Don’t let Santa fool you!
     Water, water and more water. You know the drill.
     Yoga stretches, planks, sit ups, squats, jumping jacks can all be done in the comfort of your own home.
     Have confidence in yourself! Miss a day? Start fresh the next. We are all in this together! Have a great weekend and give yourself a pat on the back.
     Kim is a business owner in Grain Valley, as a Health and Wellness Advocate with Plexus Worldwide. www.plexusslim.com/kimberlywendschlag
 

     Fall brings the new crop of hard-shelled squash to the grocery store. These winter squash add an abundance of super nutrients to the table. Orange-fleshed squashes are especially high in beta-carotene, a nutrient important for healthy skin, immune system and night vision. A half-cup of cooked orange-flesh winter squash provides about 50 calories, a nutritional bargain.
Squash is easy to cook by following the cooking tips below:
 
Cooking Directions:
Get squash ready to use in a wide assortment of recipes from soup to dessert by baking, steaming or boiling. Roasting enhances squash’s natural sweetness.
Bake: Cut in half, remove seeds and place cut-side down in a baking dish. Bake at 350⁰ F or microwave on high until tender. Scoop flesh for recipes using cooked squash.
Roast: Cut into chunks, peel cut off, toss with olive oil and seasonings. Place on a foil-lined shallow baking pan and roast at 475°F for 35 to 45 minutes, stirring every 15 minutes. Roast until they’re fork-tender.
Steam or boil: Cook peeled chunks in a small amount of simmering water or in a steamer until tender. Season and serve.
 
Winter Squash Primer:
Butternut: Tan shell makes these easy to spot. Similar in flavor and texture to sweet potatoes.
Acorn: Looks like a large green acorn. Sweet buttery yellow-orange flesh.
Buttercup: Dark green shell with lighter green spots.  Deep-yellow flesh with slightly nutty flavor.
Spaghetti: Stringy flesh resembles cooked spaghetti. Use as a very low-calorie alternate to pasta dishes.
Whether you prefer sweet or savory, winter squash fits both tastes. Try this flavorful recipe featuring butternut squash.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

     Self-care is taking action to improve your physical and emotional well-being. While treating yourself to a latte, a pedicure, or even a trip to the dentist all count as self-care, wellness and fitness should also be included in your habits.
     Taking time for just you each day is difficult, but can provide benefits such as reducing stress, boosting mood and energy, and clearing your mind. Use these examples as a starting point to create what self-care looks like for you.
 
Be Still
     Set your phone to silent, turn the television off, and embrace the silence for just five minutes. Sit outside and look out at the clouds, trees, and all of the little things we tend to ignore. Take a walk around the block and pay attention to what you smell, hear, and feel. Or simply close your eyes and just focus on taking 3-5 full breaths.
 
Make Time for You
     Set aside a specific time each day, whether it’s ten minutes or an hour, to move. From a full workout to a few stretches or walk around the block, it all adds up to improving your overall health.
 
Rest
     Working out is definitely a form of self-care, but so is rest. Make sure to factor in rest days when you are making a workout plan. If you have done several challenging workouts in a row, an easy day or rest day will help your muscles and joints to recover.
 
Kind Words
     Self-care is mental as well as physical. Work on changing the voice of your inner critic. Instead of saying “I need to work out, I look terrible,” try “I will get a workout in today to feel better inside and out.” It seems like a small thing, but positive thinking pays off.
 
     Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence, MO. During the summer months you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.  
 

     We have all been there; we get home from a day of work and the first thing we think of is “What can I snack on before it’s time for dinner?” Like many adults, kids may be having the same thought after getting home from a long day of school. Snacking consumption among kids is on the rise. It has been estimated that more than 27% of a child’s daily calories are coming from snacks, so providing the right kind of snacks is not only important but necessary in helping meet a child’s daily nutrition requirements.
     The first thing the child may need when he or she gets home is a small source of fuel. The best way to get that is by snacking on carbohydrates. Our brains’ preferred source of fuel is sugar and, luckily, all carbohydrates break down into sugar. So having different sources of carbohydrates available for kids to snack on when they get home is a great way to give them a burst of energy so they can be active and alert before their next meal. But there are different sources of carbohydrates, so it is important to choose the right ones. Look for whole grains such as whole-grain crackers and bread to give them energy but also provide vitamins, minerals and fiber. Of course you can never go wrong with a piece of cut-up fresh fruit. Leave the skin on for the added fiber bonus! For those chip cravings, try bean chips to get more nutrition such as fiber and protein from chips.
     One important nutrient to always have on hand for after-school snacks is different sources of protein. Protein builds, maintains and repairs the tissues in your body such as muscles, which is important for active kids. Protein also requires a longer time to digest than carbohydrates, so putting a protein in your snack can give you just enough energy to get to the next meal, without overeating and spoiling dinner. A child’s protein needs vary by his or her weight: an average of 1 gram of protein for every 2 pounds the child weighs. So simply take your child’s weight and divide by 2 to find his or her protein needs.
     With snacking on the rise, it is important to fit protein sources into those in-between-meals snacks to help kids meet their needs.  Quick sources of protein can be a cheese stick (about 7 grams), a glass of milk (8 grams), turkey slices (2 ounces, about 10 grams) a hard-boiled egg (6 grams) or 2 tablespoons of peanut butter (7 grams.)
     Pairing carbohydrates and protein together in a snack is a perfect combination of providing enough energy without overdoing it.
     It is always important to factor in your child’s hydration when he or she gets home from school. Children require 5 to 11 glasses a day of total water (coming from liquids and food) to meet their needs. With this in mind, stock your refrigerator with water flavored with fresh lemon or other fresh fruit for your children to grab when they get home. It will help meet those needs and avoid the calories and sugar that come from juice or other sugar-sweetened beverages.
     Of course you can always prepare fun and different snacks for the kids to grab when they get home. Chickpeas provide a great source of carbohydrates, fiber and protein, while still staying low in fat. Try this Spicy Oven-Roasted Chickpeas recipe for a new snack.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.