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50 Nina Approved Kid Friendly Grab 'N Go Snacks Nina Approved Kid Friendly Grab ‘n Go Snacks 50 buy-in-the-store, ready-to-eat, no-prep snacks! Nina Manolson M.A. Certified Health Coach Psychology of Eating Coach & Family Wellness Expert Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 1 Hello conscientious mom! I’m delighted you’ve got this list in your hand because I know what it’s like to be a busy parent trying to feed your kids healthy food in our junk food culture. I want to help you make healthy habits the norm for your family and this list is just the beginning. It’s my personal list of what works in my family and I hope you find it delicious - because I already know it’s nutritious! I tend to be a make-it-at-home gal when it comes to food for my family. At home we have more control of what goes into our food. But sometimes, it’s just not possible to go homemade! A mom’s life is busy, we are often on the go with the kids. We need healthy snacks we can just grab ‘n go! Here’s my “approved” list of snack-foods. You’ll find them all at your local health food store, or online. These are the foods that I reach for when I need a quick snack for the kids that doesn’t require an ounce of preparation. Enjoy! Nina Copyright © 2014 by Nina Manolson All rights reserved. No part of this eBook may be reproduced, translated or transmitted in any form or by any means, electronic or mechanical, including photocopying, or by any information storage or retrieval system, without written permission of the author. Requests for permission for use or for further information may be sent to: [email protected] 617-771-5121 Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 2 Would you like self-care and healthy eating to be part of your everyday life? Nina teaches conscientious moms how to prioritize themselves in a way that balances their whole life, makes them happier, healthier, and turns them into smokin’ hot moms who love their life! She also teaches parents how to feed their kids well in a world that doesn’t! Nina is a Certified Holistic Health Coach and Psychology of Eating Coach. She holds a Masters In Counseling Psychology and Nina is also a certified Raw-Vegan Food teacher & Chef. With over 20 years in the Health & Wellness field, Nina offers individualized support, practical tools and a positive mindset that will transform your body, your food, your self-care, and your family’s well-being. Nina offers individual and group coaching programs (primarily by phone), Family Wellness and Nina helps busy women who are great at Psychology of Eating Classes. taking care of everything and everyone else - start taking great care of themselves! She also offers a free get acquainted session so that you can see what it’s like to get the support you need to reach your goals. Contact Nina at [email protected] Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 3 Let’s go for the fruit and veggies first Nature’s Grab ‘n Go Snacks! There’s nothing better than nature’s snacks. Go organic whenever you can. • Apples Veggies that are easy to eat on • Pears the go. • Peaches • • Plums Carrots • Cherries • Cucumbers • • Berries Peppers • Melons • Cherry Tomatoes • • Oranges Celery • Grapes • Bananas • Apricots • Nectarines Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 4 Super Portable Nature Snacks Dried Fruit, Nuts & Seeds Dried fruits, nuts and seeds are my favorite travel food. They don’t get squashed in my bag or need Make a trail mix with refrigeration. your favorites! Just mix them up and The best way to buy dried fruit or nuts is in the bulk section. Shopping in the bulk pack them into section of any store in beneficial to snack bags so they’re your wallet and the environment. ready to grab ‘n go! It’s always cheaper to buy in bulk and there‘s no packaging involved. Here are some kid favorites: Raisins Dried Apricots Dried Mango Dried Apple Dried Pear Dried Peach Prunes Walnuts Pecans Almonds Macadamia Nuts Brazil Nuts Sunflower Seeds Pumpkin Seeds Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 5 Dates - Nature’s Candy When kids (or parents) are looking for a sweet treat, dates are a great choice. They’re nature’s candy! Stuff a walnut into a date! Or go store bought with these yummy date Rolls from The Jewel Date Co. Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 6 Granola Bars There are so many granola and fruit/nut bars on the market right now. It’s so tempting to pick up a bar as a quick snack. However, most of them are packed with sugar - hidden in it’s many disguises. I go for bars that are sweetened with honey, maple syrup, rice syrup, or dates. Here are the ones I like: Larabars are made with simple ingredients and little processing. Probars are a meal in a bar. They are made with whole foods and are extremely filling. I often cut it up in pieces for the kids instead of serving whole. The main sweetener they use is rice syrup. They do however contain a bit of evaporated cane juice (in the rice crisps) that I don’t really approve of, but it’s a small amount and I do offer them to my kids when we’re on the road. I don’t get the chocolate flavors however, because they have additional evaporated cane juice added. The Probar company has another bar Fruition that is less meal like and is only sweetened with rice syrup and dates plus has chia seeds (a superfood), whole grains and nuts. It’s all real food. Gotta like that! Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 7 Crackers Crackers, oh my, they seem so innocent, but alas they are often packed with sugar, evaporated cane juice or sugar, corn syrup, white flour, and unhealthy oils. Here are the crackers I buy for my family. No wheat, so sweetener, healthy oils, added nutrients from seeds and vegetables. San-J Black Sesame Crackers Edward & Sons Brown Rice Snaps - vegetable variety (my daughter’s favorite) Nairn’s Organic Oat Cakes They’re herb and pumpkin seed is too tasty! Mary’s Gone Crackers Gluten Free, Whole Grain and they come in different varieties that are all tasty! Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 8 Cookies Here’s what I’m looking for in a cookie: Whole Grains, Natural Sweeteners and a great texture! Here’s what you’ll find on the shelves in my house (aside from my homemade scrumptious cookies!): Barbara’s Fig Bars They are made with whole wheat and are fruit juice sweetened. Mary’s Gone Crackers Love Cookies Gluten free and naturally sweetened. Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 9 My kids favorites When I pull out seaweed for my son or applesauce for my daughter, I always get smiles! Organic Applesauce - Ruby’s favorite travel snack Seaweed Snacks My favorite brand is SEASNAX because they use olive oil. or Toasted Nori Sheets which are delicious plain seaweed Leave a pack or two (or three!) in the car, so you always have a healthy snack on hand. Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 10 Frozen Treats I’m not a big fan of regular ice cream because it’s all sugar and dairy (I tend to steer clear of dairy). I choose coconut ice cream because coconut is so good for you. So Delicious has recently come out with a coconut milk ice cream which is sweetened with Erythritol. Erythritol is sugar alcohol found in fibrous vegetables, fruit, berries, corn cobs and various hardwood trees like birch. It’s low on the glycemic index and doesn’t create mucus in the body. Certainly not a whole food, but a nice alternative when only ice cream will do. Popsicles are so easy to make at home (just mix water and 100% juice) but sometimes life is life and your not at home so the next best thing is Cool Fruits. There’s no added sugar and no added color. Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 11 ENJOY! Eating healthy is easy and delicious! All of the foods listed here are available at your local health food store or online. Let me know your favorites so I can spread the health! Take a stand for healthy food for your kids! They’re worth it & so are you!!! Supportng you and your family in healty living, Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 12.
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