By Kim Hoban, RDN, CDN, CPT
The Egg Nutrition Center partnered with Kim Hoban, RDN, CDN, CPT to write this blog post.
While there is no one way to eat “right,” small changes and small meals or snacks can have a big impact on health and wellness. Incorporating snacks and small bites into the day can be a simple way to help boost energy levels, regulate blood sugar and ensure adequate nutrition. If you’re busy and often on-the-go, prefer grazing over sit down meals or are trying to replenish appropriately after a workout, snacks can be a helpful tool in reaching your nutrition goals.
This month, we are joining the Academy of Nutrition and Dietetics in celebrating National Nutrition Month. In a nod to this year’s theme to “Eat Right, Bite by Bite”, we’ve rounded up some well-balanced snacks and small bites to fuel you all day long.
So what should snacks and small bites include? Strict rules around food are no fun, but when planning out snacks or mini meals, a good rule of thumb is to pair protein foods with carbohydrates and/or fat. Think fruit with nut butter, crackers and cheese or veggies with hard boiled eggs, like in these veggie egg pops! In fact, hard boiled eggs are such a simple, convenient and nutritious snack option, due to the one-two punch of protein and fat. Just one large egg offers six grams of high-quality protein and all nine essential amino acids. Hard boiled eggs are also great dipped in hummus or guacamole, drizzled with your favorite pesto or simply seasoned with salt and pepper.
Don’t forget to include snacks when planning your week or meal prepping ahead of time too! Egg muffins can be made in advance as an easy on-the-go option. Try these Caprese Egg Muffins or Quinoa Egg Muffins as a way to get some extra protein and veggies between meals or post workout. These Egg Pita Snackers make a great mini meal any time of day. If you’re looking for something sweeter, whip up a batch of these Cherry Cheesecake Baked Breakfast Bars to have on hand for breakfast, mid-afternoon snack or even dessert.
No matter what your meal and snack pattern looks like, you too can eat right, bite by bite this National Nutrition Month!