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Enjoy Snacking Even More During Snack Food Month

By Stephanie Olzinski, MS, RDN |Nutrition Supervisor

Nutrition comes in all forms, colors, and quality. Most of the time we think of snack food as something less healthy and make our major meals the place to get all those good nutrients we need like proteins, healthy fats, and fruits and vegetables. But snacks have a place in healthy lifestyle, especially during National Snack Food Month!

Here are some benefits of snacking and recommendations for fun and satisfying snacks.

Benefits of snacking

  1. Satisfying hunger: Being hungry between meals is not a bad thing! If you body is signaling hunger it usually means it is time to eat. But listen to your body. If you started eating at night because it’s a habit, or turn to a snack during a stressful day, your body might be looking for another form of self-care.
  2. Controlling blood sugars: Diabetes or not, it is important to maintain your blood sugars throughout the day. If we go too long between meals without eating, we risk having our blood sugars drop which can cause shakiness, sweating, lightheadedness, and anxiety. Leave no more than 3-4 hours between eating is recommended.
  3. Meeting calorie and nutrient needs: While calories do not need to be counted every day for most people, remember that all of our organs and body systems need enough calories every day to function properly. We can help by eating enough throughout the day and including good portions of each food group at our meals. Snacks supplement our needs between meals like an extra serving of a fruit, vegetable, or something from the list below.

The best snack choices

Whatever you like! It is best to make pairings just how we do for meals – if we just eat something like chips or celery on its own it won’t keep us full for long. Instead choose a base of a protein or healthy fat which will make the snack more filling. Here are some great examples:

  • String Cheese
  • Turkey Jerky
  • Trail Mix or any type of nut or seed
  • Hummus + Veggies
  • Avocado Toast
  • Hard Boiled Egg
  • Natural Peanut Butter + Celery Stalks + Raisins
  • Cottage Cheese + Veggies or Fruit
  • Edamame
  • Greek Yogurt + Fruit or Peanut Butter
  • Greek Yogurt Dip (plain yogurt with garlic powder, dill, chives, and paprika)
  • Brown Rice Cake + Almond, Peanut, or Sunflower Butter
  • Smoothie (protein base of yogurt, soy milk, protein powder, then add any fruit or vegetable)
banana and peanut butter snacks

Try some the NOAH Nutrition Services team’s favorite snacks:

Banana and Peanut Butter Bites – this snack is quick, easy, and full of protein and potassium (among other nutrients) to help you feel full.

Spicy Roasted Pumpkin Seeds – this flavorful snack is filling and gives a great kick to keep you satisfied for a while.

Oatmeal Energy Bites – these little bites pack a punch of flavor and energy to start your day or get you through a busy afternoon.

Visit our NOAH recipe page for more snack and meal ideas!

Celebrate Soup Month with these Five Favorites

Winter weather calls for soup! There is nothing better on a cold night than a big bowl of homemade soup for dinner. That’s probably why January is National Soup Month!

When it comes to soup, there are so many options. It can be vegetarian or meat-based, it can be spicy or mellow, it can even be hot or cold. We have gathered our most popular soup recipes from the NOAH Registered Dietitian Nutritionist team to celebrate National Soup Month.

Here are our top five soup recipes – all full of healthy ingredients – to get you through the cold(ish) nights here in Arizona’s winter months.

NOAH Top Five Soup Recipes

  1. Roasted Butternut Squash, Apple and Sage Soup

This cozy soup recipe definitely gives fall feelings any time of year. This recipe is a great one to prep ahead of time – chopping squash and apples – and making plenty for leftovers. Full recipe here.

  • Vegetarian Lentil Tortilla Soup

Made in the slow cooker, this easy and flavorful soup is filled with healthy lentils and other veggies. It is packed with fiber and protein to keep you full. Full recipe here.

  • Tortellini Soup with Turkey and Kale

This creamy tortellini soup is easy to prepare – just a few ingredients – and ready in about 30 minutes. Full recipe here.

  • Tuscan White Bean Soup

Filled with vegetables and herbs, this soup will fill you up. We highly recommend enjoying this with some whole wheat bread on the side. Full recipe here.

  • Hearty Winter Minestrone Soup

The combination of pasta, vegetables, and flavorful broth, this minestrone soup is a favorite for every crowd. Full recipe here.

If you enjoy these easy and healthy recipes, be sure to check out our recipe page for more delicious recipes from our Nutrition Services team.  

The NOAH Holiday Cookbook is Here!

We all celebrate the holiday season in different ways. But many of the traditions passed down from generation to generation, or new and exciting ways we celebrate the season include something memorable to eat or drink.

Not everyone can enjoy all the seasonal favorites if they are living with diabetes, high cholesterol, heart disease, or another chronic condition partially managed by a healthy diet.

That’s why NOAH’s Registered Dietitian Nutritionists are thrilled to share some of their favorite holiday meals, treats, and snacks with everyone in a way that is healthy for all your friends and family to enjoy.

You can download the NOAH Holiday Cookbook to enjoy these new recipes!

Click here to go get your NOAH Holiday Cookbook today. Then, you can enjoy these holiday meals and the flavors and tastes of the season in a deliciously healthy way.