121 Dietitian

Histamine Intolerance

The kids are back to school. Now the headaches is what to feed them each day. Having 3 kids I know how challenging feeding them Healthy Snacks can be! ?
Your child is going to need nutrients for brain power and the additional exercise they may not have been availing of for the last few months. ?

Don’t fall for the high-fat, nutrient-poor snacks that are lining our supermarket shelves. Here is a list of a few healthy snacks with a twist:

Healthy Snacks for all the family ?

  1. Peel a banana and dip it in yogurt. Roll in crushed pecans and freeze?
  2. Spread celery sticks with peanut butter or cream cheese. Top with raisins.
  3. Stuff a whole-grain pita pocket with cream cheese and apple slices. Add a dash of cinnamon.
  4. Take 2 oat cakes top with Greek yoghurt add some raspberries and enjoy.
  5. Put cubes of cheddar cheese and grapes on pretzel sticks.
  6. Spread peanut or almond butter on apple slices.?
  7. Take semi skimmed milk, frozen strawberries or raspberries or blueberries add some oats and seeds blend for thirty seconds for a delicious smoothie.
  8. Use wholemeal thins to make tasty sandwiches fill with colourful salad and home cooked meats like gammon, chicken or prawns, egg, houmous…???
  9. Sprinkle grated cheese over a wholemeal tortilla; fold in half and microwave for twenty seconds. Top with homemade avocado guacamole, cucumber, peppers, tomato salsa.?️
  10. Heat homemade soup: mushroom, tomato or chicken, bean and vegetable soup and enjoy with oat cakes and pate.
  11. Sprinkle grated Parmesan cheese and smoked paprika on hot popcorn.
  12. Banana pancakes – mash 1 ripe banana, add 1 egg and some wholemeal flour and mix – cook on pan in a little butter. No need to add anything as sweet enough.
  13. Spread mayo on a wholemeal tortilla. Top with a slice of turkey or ham, cheese, tomato and lettuce. Flavour with herbs and spices. Then roll it up ?
  14. Mini Pizza: Toast the bottom of an English muffin, add some passata on the top and sprinkle with mozzarella cheese and vegetables and grill.
  15. Fruit kebabs. Make fruit exciting by threading melon, grapes and pineapple chunks on a wooden skewer.
  16. Dark chocolate- 2 squares place in a cup add boiling water and top with milk.☕

Snacks to say “no” to:

  1. Chocolate type biscuit bars are not filling and high in sugar and saturated fat.
  2. Soft drinks. Eight to 10 teaspoons of sugar are found in the average can of soft drink. All sugar and no nutrients is not healthy and can lead to health problems like diabetes and weight gain. Read more about Sugar in our recent blog here.
  3. Sweets. Even when disguised with the word “fruit” included- avoid. A healthy snack provides good quality nutrients and protein —- something that sweets do not provide.
  4. Snack pots eg: ham, cheese, and biscuits – these are all highly processed in plastic packaging. Make your own with home made ingredients – much fresher and again less waste using a Tupperware box.
  5. Crisps are high in salt and saturated fat. Keep to a minimum.

Top Healthy Snack tips:

✔️Buy some Tupperware boxes to reuse in small and large sizes to
carry food to school (reduces single use plastic waste).

✔️Use refillable water bottles for water. Try the glass ones that don’t break.

✔️Having the food at home means you are eating out less
which will save you money too!

These are just a few of our random Healthy Snack suggestions to get you thinking. If you have any Healthy Snacks please let us know.

If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small.

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Gillian x

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