Tag Archive for: nutrition

World Health Day 2023

By Maggie Hensley, RDN | Registered Dietitian

It’s finally springtime! For a lot of us that usually comes with some form of spring cleaning. Culturally, spring cleaning has deep roots in Jewish traditions around Passover, Iranian celebrations of Nowruz, Chinese Lunar New Year, Thailand’s Songkran Festival, and many others. Along with the themes of renewal and cleansing, these traditions have another thing in common: food!

As a dietitian I often think about how food connects to the rest of our lives in interesting ways. In light of World Health Day and spring cleaning, I wanted to explore what we can do to “clean up” our relationship with food.

Let’s Start by Dusting Off Our Big Book of Food Rules

Do you notice that you have specific rules around certain foods? Like restricting “junk foods”, only eating at home or during specific times of day or having to exercise more to “earn” foods or “burn off” foods? Do these sound familiar or remind you of any of your own food rules? Some research shows that restricting certain foods can contribute to eventually binging. So, as we clean house, are there any food rules that we are ready to toss out?

Now Let’s Head to the Basement of “Bad” Foods

We often hear a lot of negative talk around calories and carbohydrates which can lead us to thinking of some foods as “good” and some as “bad.” The truth is that food, like people, are more complex than that. Foods are not good or bad, they just do different things. Some give us quick energy, some longer lasting energy, but they all have complex vitamin and mineral profiles. Some can also comfort our grief, soothe our broken hearts, and reconnect us to treasured memories. What steps can we take today to throw away our focus on the good food/bad food fight, and to start making peace with all foods?

The Last Place We’ll Tidy Today is the Attic

This is where all our preconceived ideas about health, weight, and body size live (amidst a lot of other things). A common misconception is that our weight determines our health. It does not. People in lower weight bodies get the same chronic conditions that those in higher weight bodies get. If we fed every single person the exact same diet our heights, weights, shapes, and health would still be very different. I think it’s time to get rid of those notions and instead celebrate how beautiful our diversity is!

If any of these spaces sound familiar and you would like someone to help you tidy your relationship with food, please schedule an appointment (free if your primary care doctor is a NOAH provider) with one of our Registered Dietitians. They are experts in the science of nutrition and exploring relationships with food, they are also conveniently located in person or through telehealth at all of our NOAH clinics.

Let’s Talk About Potatoes

By Taylor Hoeg, MS, RDN | Registered Dietitian Nutritionist

Potatoes are the star ingredient in a wide variety of dishes. Just some of the dishes utilizing potatoes include hashbrowns, mashed potatoes, baked potatoes, potato salad, potato pancakes, potato wedges, and gnocchi. Dishes containing potatoes are served during celebrations, family gatherings and holidays. If you are anything like me, potatoes can bring a sense of nostalgia. When I think about potatoes, I think about warm summer nights, waiting out by the grill for the baked potatoes to be done. I think about various thanksgivings, and the debate my family always had about mashed potatoes vs. whipped potatoes.  I think about my high school graduation party, and the happiness I felt eating my mom’s blue cheese potato salad. For many others and me, potatoes bring a sense of joy and are connected to memories. But as a dietitian, I have seen firsthand how potatoes, like many other foods, are misjudged. If potatoes are such a common food, why are they often misunderstood? To answer this question, we first must understand, what is a potato?

What is a Potato?

I am often asked, what is a potato? Is it a vegetable? Is it a carb or carbohydrate? Well, the short answer is both!

A vegetable is defined as “a usually herbaceous plant (such as the cabbage, bean, or potato) grown for an edible part that is usually eaten as part of a meal”.

A carb or carbohydrate is defined as “a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains”.

Potatoes fit into both categories. Potatoes are considered a tubers root vegetable, which means a potato is the thick root of the solanum tuberosum or potato plant. The tuber is used by the potato plant to store carbohydrates and nutrients. This is why the potato is high in carbohydrates and various other micronutrients.

What is in a Potato?

Potatoes have both soluble and insoluble fiber. Soluble fiber has been linked to lowering blood cholesterol and blood glucose. Insoluble fiber is bulky and moves through the digestive system, helping to maintain regular bowel movements and prevent constipation.

Potatoes are high in Vitamin C. This is a water-soluble vitamin with a variety of health benefits. Vitamin C is an antioxidant and plays an important role in preventing certain cancers, cardiovascular disease and decrease inflammation. Also, Vitamin C plays an important role in the immune system, wound healing, and the absorption of dietary iron. Potatoes are also high in potassium. This is a mineral that is needed for nearly every bodily function. Just to name a few, potassium is necessary for kidney, heart, muscle, and nerve function.

Are Potatoes Unhealthy?

For most individuals, potatoes can be part of a healthy and balanced diet. As stated previously, potatoes contain a variety of nutrients linked to health benefits.

BUT, potatoes are often linked to the sources of saturated fat they are prepared in or topped with. Potatoes are often fried to create chips or fries, cooked with butter, or topped with cheese, butter, sour cream, and bacon. While fat is a healthy part of the diet, high amounts of saturated fat can be linked to elevated cholesterol and increase the risk of heart disease. That being said, potatoes themselves are not unhealthy. So, get creative! Look for a variety of cooking methods and toppings for your potatoes.

Where Can Potatoes be Found?

For those of us living in Arizona, red skin potatoes and russet potatoes are in season from April to July. Keep an eye out for these potatoes at your local farmer’s market!

Otherwise, a variety of potatoes can be found in most grocery stores. Potatoes are grown in nearly every state in the United States. So, they are not in short supply.

Potato Recipe Ideas

Oven Roasted Potatoes and Vegetables

These potatoes can be enjoyed at breakfast, lunch and dinner! They are also delicious as leftovers.

6 servings

Time: 1 hour, 10 minutes


  • 4-6 medium russet potatoes, diced (about ½”)
  • 1 medium zucchini, diced (about ½”)
  • 1 large red bell peppers, diced (about ½”)
  • 1 large yellow, diced (about ½”)
  • ½ large red onion, diced (about ½”)
  • 2 cloves of garlic, minced
  • 3 Tbsp of olive oil
  • 1/2 tsp onion powder
  • 1/2 tsp chili powder
  • Salt and pepper to taste


  1. Preheat oven to 400 degrees F.
  2. Combine produce (potatoes, bell peppers, zucchini, onion, garlic) in a large bowl, with olive oil and seasoning, and combine.
  3. Place produce on baking sheet.
  4. Place baking sheet in oven for 45-60 minutes (or until produce is tender), stirring after 30 minutes.
  5. Enjoy!

Blue Cheese Potato Salad

12 Servings

Time: 45 minutes


Potato Salad

  • 3 lbs. red skin potatoes, diced (about ½”)
  • 4 tbsp olive oil
  • 2 cloves garlic, minced
  • 3/4 large white onion, diced
  • 1 tbsp balsamic vinegar

Blue Cheese Dressing

  • 1/2 cup plain Greek yogurt
  • 1/4 cup mayonnaise (can use low fat)
  • 5 oz blue cheese
  • 2 tbsp sour cream
  • 1 ½ tbsp horseradish
  • Pepper to taste


  1. Preheat oven to 450 degrees F.
  2. In large bowl, combine potatoes, 3 tbsp olive oil, garlic, salt and pepper.
  3. Arrange potatoes in single layer on baking sheet, and place in oven for 35 minutes, or until potatoes are tender.
  4. Meanwhile, in large skillet place 1 tbsp olive oil, and onions on low-medium heat for 30 minutes, stirring occasionally. After 30 minutes add balsamic vinegar. Continue cooking for 1-2 minutes, or until vinegar evaporates.
  5. Dressing: In small bowl, combine Greek yogurt, mayonnaise, blue cheese, sour cream, horseradish, and pepper.
  6. Lastly, combine potatoes, onions, and dressing.
  7. Enjoy!

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

Traditional / Heritage Diets

By Jason Pawloski, RDN | Registered Dietitian

There is no one single diet or style of eating that works for all! For many, one important thing to consider when eating healthfully is honoring some of the traditions of your upbringing or family history.

This may mean preparing common meals that your family and ancestors used to eat. For others, this might mean finding new and creative ways to implement some of the food staples into your current meal choices in a new way, even by just one ingredient at a time.

Rather than focus too much on the difference between traditional diets, let’s focus more the similarities found in many of these different dietary models.

One of the leading groups that illustrates and helps us appreciate this topic is the non-profit Oldways Cultural Food Traditions.

Implementing traditional diets can be a great way to make healthful changes when one is trying to improve their health. Whether you’re interested in addressing current health concerns or trying to prevent health problems from occurring later, traditional diets can be a great model to follow.

Common Features of Different Traditional/Heritage Diets

  • Focus more on plant-based foods (fruits, vegetables, grains, etc.) and including a variety of different food groups (lean proteins, including fish and seafood, and legumes)
  • Different spices and herbs
  • Different types of rice and beans
  • Locally sourced, minimally/non-processed foods

Traditional/Heritage Diets – Common Food Staples

  • African Heritage diet – leafy greens, root vegetables, sweet potatoes, whole grains
  • Asian Heritage diet – fish/seafood, soy foods, nuts/peanuts, vegetables
  • Latin American diet – beans, corn, chili peppers
  • Mediterranean diet – commonly eaten in nations that border the Mediterranean Sea
  • Native American – beans, corn, squash, potatoes, tomatoes, chili peppers, cacao
  • The Nordic diet – fish, whole-grain cereals, fruits/berries, legumes (beans and peas)

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

5-Minute Lunch Ideas – Nutritious and Easy

By Alexander Clabourne, RDN | Registered Dietitian

Have you ever struggled to find something healthy for lunch while at work or didn’t have enough time to meal prep? Look no further with these simple lunches that can be made in five minutes or less! Eating healthy does not need to be a complex task. It’s quite simple to incorporate nutrient dense foods in your meals in a time friendly manner. Eating healthy does not always have to include choosing fresh fruits and vegetables and making foods from scratch all the time. Frozen, canned, and dried foods are convenient and still provide the essential nutrients our bodies need. Check out these quick lunch ideas!  

Bento Lunch Box

  • Tuna or chicken salad: Combine one 2.5 ounce can or packet of choice with 1 tbsp of mayonnaise and spices of choice. I like to use paprika, black pepper, and dried dill. If you don’t like either of these try 1 cup of Greek yogurt, soy yogurt, or low-fat cottage cheese instead. 
  • Nuts or seeds: ¼ cup or a small handful of choice. Some good options are cashews, peanuts, walnuts, almonds, pistachios, sunflower seeds, or pumpkin seeds.
  • Fruit: ¼ cup dried fruit or ½ cup of canned fruit. Choose any that you like! If choosing canned or cupped fruit, try choosing varieties packed in juice and not in syrup.
  • Vegetables: 1 cup any variety. Quick options include baby carrots, sugar snap peas, baby bell peppers, and celery sticks.
  • Whole grain/whole wheat crackers: 4-6 crackers.

Asian Chicken Salad Bowl

  • Brown rice or wild rice: 1 cup of instant rice, ready in 60-90 seconds in the microwave.
  • Chicken: 3 ounces of ready to eat shredded or canned chicken. For vegan or vegetarians use 3 ounces of tofu or ½ cup of canned beans (any kind). For extra plant protein add a handful of edamame.
  • Salad kit: 1 cup from an Asian salad kit.
  • Dressing: 2 tablespoons of roasted sesame or sesame ginger dressing.

Lunch Wrap

  • Protein: 3 ounces of ready to eat shredded chicken or pork or 3-4 slices of reduced sodium ham or turkey. For vegans and vegetarians try seitan.
  • Vegetable: 1 cup from a bag of coleslaw mix.
  • Whole grain/whole wheat wrap: 1 pita, wrap, or tortilla.
  • Condiments: 1 tablespoon of low-fat mayonnaise or mustard.

Protein Grain Bowl

  • Protein: One 2.5 ounce can or package of chicken or tuna.
  • Grain: 1 bag of instant rice and lentil mix ready in 60-90 seconds or your favorite choice of grain blend.
  • Vegetable: ½ bag of microwavable frozen vegetables. Any kind is good! Try finding varieties without added sauces or cheeses.
  • Condiment: 2 tablespoons of chipotle or garlic aioli.

For further nutrition education and questions, schedule an appointment with a NOAH Registered Dietitian today!

Weeding Through Nutrition Information

By Annie Dodt, RDN | Registered Dietitian

Let’s face it, in the age of technology, there’s endless nutrition information available, making it difficult to be an informed consumer and knowing who and what to trust. Nutrition can be confusing to navigate and conflicting information from health influencers without expertise doesn’t make it any easier. Here are a few tips to help weed through what information is worth considering.

Who is the Information Coming From?

Who is the information coming from and what are their motivations? Are they requiring you to buy their specific expensive supplement or cleanse? Do they have credentials or specific training in the field that supports the information they provide? A dietitian requires a master’s degree, a supervised practice internship in the field of study, and credentialing through a national registrar. In 48 states, dietitians are also required to be licensed (Arizona and Michigan are the exceptions). A nutritionist does not require any of this.

Is There Scientific Evidence Backing the Claims They are Making?

Yes, while it is true science and nutrition are constantly changing as we learn and collect more data, making sure the information is coming from a reputable source is important for insuring its legitimacy. Ideally, the most trustworthy information should be backed by double-blind peer reviewed studies. These specific studies work to eliminate bias, so results are not influenced, and are critically evaluated and assessed by experts in the field to make sure the information is accurate.

Tailored Nutrition

Nutrition isn’t one size fits all. What works for one person may not work for you. Avoid nutrition information that offers blanket statements.

Cutting Out Entire Food Groups or Restrictive Eating Patterns

All foods fit. Be cautious of nutrition information that eliminates entire food groups or requires you to be overly restrictive with your intake. The exceptions to this are certain medical conditions or food allergies/intolerances.

Complex Arguments

Be wary of information that uses terms like “always” or “never.” As we know, science and nutrition are constantly evolving. There is room for change and exceptions.

For more help navigating the nutrition world, please visit with one of our knowledgeable friendly dietitians at NOAH! Whether it’s management of a chronic condition, coming up with snack ideas, or simply wanting to improve your eating habits, a dietitian is an expert in nutrition who can help create a personalized plan for you to help achieve your health goals.

Why You Should Attend Your Local Farmer’s Market

By Carolina Grant, RD, IBCLC | Registered Dietitian

March is National Nutrition Month, and this year’s topic is Fuel for the Future. There are many ways we can do this, and a good way to start is by being surrounded by nutritious foods such as the ones you can find at the farmer’s market. Around the valley, you can find a variety of farmer’s markets with local vendors and farmers year-round. You can find fresh produce, delicious food, and even homemade products. It’s a great way to try new things you wouldn’t typically find in stores.

Reasons to attend a local farmer’s market:

  1. Enjoy seasonal produce – the produce is as fresh as it gets and usually at its peak in flavor.
  2. Support your local farmers – this helps the local economy by supporting small businesses and creating more jobs.
  3. Cheaper prices – you can typically find great deals on conventional and organic produce.
  4. Less carbon footprint – farm to table is much closer when you’re shopping at your local farmer’s market a few miles away from home.
  5. Physical activity – you’ll do plenty of walking while traveling between vendors and getting some fresh air is always a great decision.
  6. Variety – you’ll find a variety of vendors selling pasta, bread, and fruits and vegetables among many other edible and non-edible items.

Tips for the farmer’s market:

  1. Get there early – you want to increase your chances of finding the most variety before the crowd arrives.
  2. Bring your own bags – most booths don’t offer any and you can help save some plastic.
  3. Bring the family, pets are welcomed too – this is a great way to involve children by allowing them to choose their fruits and vegetables.
  4. Talk to the farmers – they love sharing about their farming practices and will share some tips and tricks on food preparation.
  5. Shop the color of the rainbow – For a well-balanced diet, pick fruits and vegetables of all different colors for a variety of vitamins and minerals.
  6. Sample before you buy – this allows you to try different products without having to buy them first.
  7. Shop the deals – walk around once writing down prices or produce and come around a second time shopping for the best prices. If you find a great deal, buy extra to freeze, or make into large batches for leftovers.  

On WIC, SNAP, or 60 years and older? You’ll want to keep reading.

If you are on WIC or are a qualifying senior, you may be eligible for at least $30 and $50 respectively to spend at a participating farmer’s market on locally grown produce. However, beginning 2023, participants are eligible for an additional $50 per calendar year.

You’re eligible to collect coupons from February 1st to September 30th!

Click here for participating locations: Locations – Arizona Farmers Market Nutrition Program (azfmnp.org)

SNAP Recipients:

Do you have a SNAP/EBT card with an active balance? For every $1 you spend on produce, beans, and seeds, you receive an additional $1 – there is no daily limit on how much you can double.

Click here for participating locations: Locations — Double Up Food Bucks Arizona (doubleupaz.org)

If you have any questions regarding nutrition related concerns, please reach out to one of NOAH’s Registered Dietitians!

Strategies to Live a Heart-Healthy Lifestyle

By Brandon Bolton, RDN |Registered Dietitian

February is American Heart Month! A time to raise awareness and support for the fight against heart disease. Heart Month is a time when everyone can focus on their cardiovascular health. According to the American Heart Association, heart disease is the number one killer in the United States, and the leading cause of death worldwide.  There are many risk factors that can impact your chances of developing heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.  Some risk factors for heart disease include high blood pressure, high blood cholesterol, obesity, diabetes, smoking, lack of physical activity, and unhealthy eating behaviors. These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

My advice:

Heart disease is often preventable when people make healthy lifestyle changes, including changes to your diet and activity level. Living a heart-healthy life involves understanding your risk factors and making positive choices to protect your heart and stay healthy. Here are some heart healthy nutrition and exercise tips:

  1. Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least 50% of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.
  • Eat protein rich foods
  • Lean meats such as 95% lean ground beef or pork tenderloin, skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats:
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados
  • Aim for 30 minutes of moderate physical activity 5 days per week!
    • There are many different types of helpful exercise, but here are the three types that can be most effective for heart health:
  • Aerobic Exercise
    • Walking, running, swimming, playing your favorite sport such as basketball or tennis

2. Resistance Training

  •    Working out with weights, resistance bands, or bodyweight exercises like pushups and pullups

3. Stretching, Flexibility, and Balance

  • Look up a stretching video online, or try yoga

Foods to limit:

  • Limit high sodium foods. Adults and children over the age of 14 should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Try to choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut, and palm oils also contain saturated fats (replace with olive oil)
  • Avoid trans fats.
    • Trans fats can be found in stick margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars.
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH!

How to Maximize Your Appetite

By Maggie Hensley, RD | Registered Dietitian

Appetites, like bodies, are complicated and can be affected by a huge variety of factors. It is inevitable that fluctuations in appetite will happen due to chronic medical conditions, illness, mental health issues, and certain medications. Even when we have little to no appetite, it’s crucial to give our body the energy and nourishment it requires. For short term episodes of poor appetite, here are a few creative tips you may want to check out.

Scent – A somewhat non-conventional way to increase appetite is through the nose. Often fragrant smells can remind our bodies that we haven’t eaten in a while. Popping some popcorn, baking some cookies, or even lighting some food scented candles can help.

Liquids – When low appetite makes it hard to even think about eating anything, liquids are usually the way to go. They are easier to consume, better tolerated, and feel less like we’re forcing ourselves to eat. An added bonus is that protein shakes or fruit smoothies are usually easy to prepare and can be taken on-the-go.

Downsize your meals – Smaller, more frequent meals work in a similar fashion. If you are feeling overwhelmed by the thought of a large meal, having 4-6 quick, easy to eat snacks (granola or protein bars, trail mix, a piece of fruit) can be a more realistic goal.

Enjoy a meal with someone – If possible, eat with others. We tend to eat more when we get together with friends or family.

Consume foods you enjoy – Focusing on preferred foods is another good short-term option. Eating a favorite food can be a good safety net until appetite returns to normal and more variety can be reintroduced. This can be especially helpful during times of grief, depression, and other high stress times. Eating something is always better than not eating at all.

Incorporate higher calorie options – If concerns about unintended weight loss arise, focus on incorporating calories and protein into meals/snacks that are already consumed.  For example, cook with butter, use whole milk instead of skim, or add some unflavored protein powder to soups.

Listen to your body – Lastly, the two strategies that I recommend the most are eating consistently and reconnecting with our own hunger cues. Eating consistently helps our bodies feel safe (that we can be trusted to give it what it needs when it needs it) and keeps our metabolism stable. It is easier said than done as our hunger cues are often subtle. It is all too easy in our culture of busy schedules, social commitments, and lots of distractions to lose touch with the hints that we are hungry. This will usually lead to eating when we feel so hungry that we overeat.

If a low appetite persists for a long time, please check in with your NOAH provider. They can refer you to one of NOAH’s Registered Dietitians, the resident experts in nutrition science and who are conveniently located at all the NOAH clinics.  

Mouth Healthy Eating

Snack Food Month – Tips for Healthier and More Satisfying Snacks

By Mina Goodman, RD | Nutrition Educator

When thinking about snacking, what often comes to mind is chips, cookies, ice cream and more foods we consider to be “junk foods”. What we may not realize is that snacking can be a healthy way to keep blood sugar and energy levels steady between meals, prevent overeating at mealtimes, and provide more opportunities to get the right nutrients each day. Below are some tips for healthier snacking that are easy, delicious, and dietician approved.

  • Think of snacks as small meals. Use the MyPlate model to plan your snacks. At a minimum, try to include a source of protein and a source of carbohydrate, for example an apple with peanut butter or grapes with cheese. When possible, add vegetables to the snack to add fiber, water, vitamins, and minerals to your diet.
  • Make small changes to your current snacks. For example, if you like snack packs from the supermarket that include a mix of meat, cheese, nuts, crackers, or fruit, try to recreate your own healthier (and less expensive) version at home. Look for low sodium cold cuts, low fat cheese, unsalted nuts, berries, and high fiber or whole grain crackers.
  • Enjoy a variety of healthy snacks. Check out NOAH recipes or speak with a dietitian at NOAH for personalized snack ideas.

Here are some examples to get you started!

  • 2 Tbsp hummus with 1 cup cucumbers, carrots, grape tomatoes and/or celery sticks
  • 4 dates with 1/4 cup almonds
  • 2 Tbsp natural peanut butter with 2 celery stalks and raisins (ants on a log)
  • 1/4 cup salsa and 1/3 cup cooked quinoa
  • 1/2 cup low sodium cottage cheese with fresh tomato and basil
  • 6 oz Greek yogurt with
    • 1/2 Tbsp honey
    • 1/2 sliced apple or mango
  • 20 grapes dipped in Greek yogurt and frozen
  • Brown rice cake and 2 Tbsp almond, peanut, or sunflower butter
  • Turkey jerky and 1/4 cup mixed nuts
  • 1 hardboiled egg with whole wheat bread or high fiber crackers