54321 Go! (recipe included)
While watching the local news last evening, I saw a most interesting ad. A mom and her two children were exchanging questions and answers. The son asked for some chips and his mother’s reply was, “Have a banana”. The daughter asks for a soda, and the mom provides bottled water. The son asked for his video basketball game. His sister replied, “Go outside and play the real one”. A couple more exchanges followed, and the summary was to practice 5, 4, 3, 2, 1.
I discovered that CHI Health is a major partner in a local group building a healthier community. The numbers refer to a daily plan:
- 5 fruits and vegetable
- 4 glasses of water
- 3 dairy
- 2 hours of computer and/or TV time
- 1 hour of exercise
You can even follow them on Facebook.
It is an excellent plan to begin a new year. Fruits, vegetables, water, and dairy group foods are healthy choices for snacks. Snacks are part of everyone’s day. I like snacks to count. They should provide nutrients not just calories.
What is a nutrient? Nutrients are substances that the body cannot make. They must be provided by food choices. Vitamins, minerals, fiber, water, fat, carbohydrate, and protein are nutrients. Snacks that provide both a protein and a carbohydrate are what we call, “nutrient rich”. The following list provides some examples:
- Peanut butter with whole grain crackers or bread, or spread on apples or pears
- Light yogurt with a fruit
- Light cheese stick with vegetable or fruit
- Unsalted or lightly salted nuts with baby carrots
- Tuna, salmon, beef, or chicken slices or salad on a whole wheat mini bagel
- Edamame soybeans on a tossed salad
- Hardboiled egg with whole grain toast
- Reduced fat graham crackers or reduced vanilla wafers with fat free milk
- Homemade trail mix (combine favorite dry cereal or granola with dried fruit and unsalted nuts or popcorn) with fat free milk
In the winter, I enjoy hot chocolate, but I find the prepared hot chocolate packets to be so sweet or filled with hydrogenated oils. Several years ago, a friend shared his recipe for homemade hot chocolate. Give it a try. Enjoy your snack with a taste of chocolate.
- 2 Tbsp. unsweetened cocoa
- 1 cup nonfat dry milk
- 5 packets (1-1/2 tsp.) sugar substitute (I used Splenda)
Combine ingredients in a bowl. Store in a jar. Use one heaping tablespoon of mix per eight ounces of hot water. Stir.
Makes 8 servings
Serving size: 1 tablespoon of mix
Carbohydrate: 6 grams
Protein: 3 grams
Sodium: 48 milligrams
These blogs are written by members of the CHI Health Nutrition Services team.