Halloween is coming pretty fast and usually treats like chips and chocolate bars are given out! That’s great but how about this year, you add things like pencils, stickers, etc. and start a new trend, especially for the younger kids. Make sure they know that the treats like chips and chocolate bars are ‘treats’ and not snacks!
Snacks should consist of 1-2 food groups from Canada’s Food Guide. They are meant to tie us over until our next meal so we aren’t too hungry and eat everything in sight. Snacks are also meant to pick up any food group we are lacking from Canada’s Food Guide. For example, a healthy snack could be a piece of fruit, a yogurt, vegetables and dip, peanut butter or cheese and crackers, etc.
Let’s teach them to be mindful when eating treats! Nowadays treats aren’t treats any more…we eat them too often. Being mindful means just that; be mindful of every bite. Pay attention to your food and put your fork down between bites. SLOW DOWN so you can actually taste your food. You won’t be so hungry so quickly! Take the time. It takes about 20 minutes for you to know you are full. That way, you won’t overeat but realize you are actually full before you feel stuffed! Eat without distraction…no TV!!! Eat the same meal on the same plate one night in front of the TV and the next night at the table without distraction. You will still feel hungry after eating in front of the TV as opposed to eating without distraction and therefore, will feel much more satisfied. In order to be physically full, you need to be psychologically satisfied. Try it!
So, this Halloween, add some non-edible treats to your bowl this year and get people thinking!
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Jayme Annand, P.Dt., Sobeys Professional Dietitian
1/3 cup 75 ml Almonds, slivered
1½ cups 375 ml Cereal, multigrain O’s
1½ cups 375 ml Cereal, bite sized wheat squares
1 cup 250 ml Pretzels sticks, salted, broken
¼ cup 60 ml Cranberries, dried
3 tbsp 45 ml Canola oil
1 tsp 5 ml Brown sugar
1½ tsp 7 ml Cinnamon
½ tsp 2 ml Allspice
1. Preheat the oven to 350° F. Line a cookie sheet with parchment paper.
2. Place almonds in a dry frying pan and cook over medium heat until they
become fragrant and golden brown.
3. Place almonds, cereals, pretzels and cranberries in a large bowl.
4. Mix oil, brown sugar, cinnamon and allspice in a small bowl.
5. Coat the dry ingredients with the oil mixture.
6. Place power mix on cookie sheet and bake in oven for 10 minutes, stirring
after 5 minutes.
7. Let cool and store in an airtight container.
Nutrition Information per Serving:
Fat 4 grams
Carbohydrate 10 grams
Fibre 1 gram
Protein 1 gram
Sodium 87 milligrams
Tip: Replace the brown sugar, cinnamon and allspice with worcestershire
sauce, onion powder and garlic powder for a savory mix.
Source: Sobeys Dietitians