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Nutrition By Mia

CBS Las Vegas NOW: National Snack Month

February 22, 2021

NATIONAL PECAN BOARD, POPSICLE, LUNDBERG FAMILY FARMS, COSMIC CRISP APPLES, IQBAR

It’s National Snack Month! Today I shared better-for-you snacks on CBS Las Vegas NOW plus some tips on how to snack smarter.

Tip 1: Focus on protein and fiber to keep you feeling fuller longer.

American Pecans are The Original Supernut that can elevate the nutrition of your snacks, without sacrificing craveable taste and satisfying crunch. Each 1-ounce serving of pecans provides 3 grams of protein and fiber, along with essential minerals including zinc and 12 grams of “good” monounsaturated fats. Whether you want something sweet, savory, crunchy or creamy, pecans are incredibly versatile and can enhance any snack break. In place of chips or pretzels, try pecans which are among the lowest in carbs and highest in fiber compared to other nuts. Use them to make your own bars like Chewy Coconut Pecan Granola Bars naturally sweetened with dried fruit and honey. Pair creamy homemade pecan pie nut butter with apples slices or whole grain crackers. Or use them to make these Savory Spiced Pecan Energy Bites. To a food processor, add ½ cup pecan pieces, three-quarter cup of rolled oats, 2 tbsp tahini, 1 tbsp honey, ½ tbsp Dijon mustard and your savory spices – cumin, garlic, paprika. Blend until crumbly, roll into balls and store in the fridge for easy snacking. Find these recipes and more delicious and nutritious ways to clean up your snacks with pecans at AmericanPecan.com/snacks.

Bars are another way to check your protein and fiber boxes. IQBAR is a protein bar formulated with ingredients shown to benefit the brain and body including omega-3 fats important for creating new brain cells and choline important for memory and mood. They also have 12 grams of plant protein, only 3 grams of net carbs and less than 1 gram of sugar. Plus they come in delicious varieties like lemon blueberry and chocolate sea salt.

Tip 2: Find nutritious ways to satisfy your SWEET snack cravings.

Apple cookies are fun to make and fun to eat. Slice your apples into ¼-inch thick rounds. I am using the Cosmic Crisp® Apples which are grown in Washinton state and prized for their perfectly balanced flavor and delightfully crisp texture. They are a cross between Enterprise and Honeycrisp apples, are great for baking or snacking and are the first variety to be named by consumers. Next, great creative with toppings like nut butter, chocolate chips, coconut flakes and granola.


Another better way to satisfy your sweet cravings is with fruit popsicles. Popsicle Fruit Twisters are a delicious, fun treat made with real fruit, milk, and no artificial flavors. They come in delicious flavors including Strawberry, Blueberry, and Vanilla Swirl and the NEW Mango, Strawberry, and Vanilla Swirl flavor. At 70 calories per pop they are a perfect better-for-you treat.

Tip 3: Find nutritious ways to satisfy your CRUNCHY cravings.

The bite-sized Organic Rice Cake Minis by Lundberg Family Farms fit the bill. They are made with organic whole grain brown rice and come in sweet and savory flavors including White Cheddar, Sea Salt, Apple Pie, and Buffalo Ranch. My favorite is the Ginger Seaweed which are tossed in a savory umami seasoning with a kick of heat and a dab of sweet for a super unique flavor. I recommend pairing this crunchy whole grain snack with nutritious dips like guacamole or hummus to build a snack with staying power.

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Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
⁣
🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC
It’s National Heart Health Month ❤️#ad The h It’s National Heart Health Month ❤️#ad The health of our heart is largely affected by what we eat. Try these 3 recipes (swipe) & follow these 3 tips! #AmericanHeartMonth #nutritionbymia 

1️⃣Keep a versatile heart-healthy cooking oil on hand like naturally cholesterol free @MazolaBrand: Maintaining healthy cholesterol levels is important to heart health. Heart-Healthy* Mazola® Corn Oil, can help lower cholesterol more than extra virgin olive oil** and can make easy to make, meal prep recipes. 

2️⃣Replace salt with flavorful spices and herbs: One risk factor of heart disease is high blood pressure and one way to help control it is to cut back on sodium which is found mostly in processed and packaged foods as well as meals prepared outside the home. One easy way to cut back, is to cook more meals at home and flavor them with fresh herbs and spices.

3️⃣Focus on good fats: Eliminate trans fats and reduce saturated fats to help keep cholesterol levels in check. Trans fats are found in some packaged and fried foods as well as margarine. Saturated fats are found in red meat and high fat dairy. Opt for lean proteins like chicken and fish and low or nonfat dairy including yogurt and cheeses. 

*See www.mazola.com for information about the relationship between corn oil and heart disease.

**http://www.lipidjournal.com/article/S1933-2874(14)00344-4/fulltext. Maki KC, Lawless Al, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc.
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🍇Charcuterie: whole grain flax crackers, cubed mozzarella cheese, grapes, prosciutto, almonds, sliced apple.
🥒Garden Fresh: whole grain rice cake minis, low sodium deli turkey, spicy hummus, cucumber, carrot, cherry tomatoes.
🌮Taco: guacamole, grass-fed beef, whole grain brown rice, bell pepper.
🧀Low Carb: berries, cheese, egg muffin cups & @eatiqbar plant-based protein bar made with brain health ingredients including  lion’s mane, mct.
🍅Mediterranean: kalamata olives, whole grain pita, mini bell peppers, feta salad with cucumber, cherry tomatoes, red onion, lemon juice, dill & feta.
🍕Pizza: whole grain sprouted English muffin, veggie marinara sauce, mini pepporoni, shredded cheese, fresh basil & strawberries.
Rice cake BITES 6 ways for easy whole grain snacki Rice cake BITES 6 ways for easy whole grain snacking🥑🍓🥓🍌 These check your ✔️protein, ✔️produce & ✔️whole grain boxes for a balanced snack. I paired different protein & produce combinations with @lundbergfarms organic whole grain rice cake minis in sea salt, ginger seaweed, white cheddar, buffalo ranch & apple pie. Which is your fave combo? ✨#wholegrainsnacking #easysnacking #ricecakebites #nutritionbymia

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