S P I R I T O F W O M E N S U M M E R 2 016 w w w. s p i r i t o f w o m e n . c o m
6
H E A L T H Y E A T I N G
By Bev
Bennett
B y B e v
Hit the
Y
our local supermarket is filled with shelves
of on-the-go snacks for active summer
days. But instead of reaching for a
convenience food that may be high in
sodium, fat and/or sugar, why not make
your own tasty trail mix?
The ideal break food provides good quality nutrition,
helps you meet your dietary goals, and even more
important, tastes good, says Angela Lemond, a registered
dietitian nutritionist in Texas and a spokesperson for the
Academy of Nutrition and Dietetics. Homemade trail mix
fits the bill: Carbohydrates, protein, fat and flavor can
be optimally balanced in a combination of whole
grains, nuts, seeds and dried fruit. And you can even
personalize the mixture to complement your family's
specific eating habits.
THE PERFECT MIX
Snacks should add nutrients that would otherwise
be missing from your diet, says Malena Perdomo,
a Colorado registered dietitian nutritionist.
Take note of dietary fiber, vitamins or even food
groups you may overlook during the day and include
them in your trail mix, suggests Perdomo, who is an
affiliate professor of nutrition at Metropolitan State
University of Denver. For example, if you're not getting
the daily 25 grams of dietary fiber recommended for
women (21 grams if you're 51 or older), use a high-fiber
breakfast cereal as the base for a trail mix.
v
e
trail mix
e t t
v
t
v
t r a i l m i x
for tasty summer snacks