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Nutrition By Mia

CBS, Your Carolina: National Snack Month

February 16, 2018

CBS TV Nutritionist Dietitian National Snack Month

In honor of national snack month, I shared some dietitian-approved options to satisfy every craving from your sweet to savory to crunchy. Today on CBS WSPA-TV Your Carolina!

Protein Bar for those on-the-go

First I shared the WOLO WanderBar, a protein bar specifically designed for those who travel and are on the go. I shared their three varieties: cocoa crunch, mint chocolate and peanut butter. They have a crispy crunchy bottom with a sweet velvety layer on top. Each bar has 15 grams of protein which provides staying power and they’re designed to be mess free so they are easy to eat on the road. You can find them at here they are currently offering 20% off plus free shipping.

A snack for savory lovers

For savory lovers I shared crunchy, oven-baked ParmCrisps made with two ingredients: 100% aged Parmesan cheese and seasonings. They packed with protein (9 grams per serving) and are an excellent source of calcium. You can use them as a crunchy topping for a salad, dip them into hummus or enjoy straight out of the bag.

My drink of choice (besides water!)


One of my favorite beverages to have in between meals is ORGANIC KOMBUCHA By Suja. Kombucha is a fermented tea that contains PROBIOTICS, which are those beneficial bacteria that support digestion and immunity. I shared their four varieties: the Peach, Berry, Ginger and Green – all made with fruit, no added flavors or extracts. I tell my clients that they are slightly carbonated like soda but much lower in sugar.

A fun way to eat fruit (especially if you have kids)

Every dietitian will agree that fruit is a great snack in between meals. I shared a fun and unique way to enjoy it: in frozen fruit snacks by Froozer – simply made with a blend of frozen fruit – no added sugar, or preservatives – so you get all that great fiber, vitamins and minerals. They come in six different flavors including strawberry banana and mango.

Chocolate with benefits 

I shared a chocolate with benefits for sweet lovers –  a sugar-free chocolate chew called BasicBites. They were developed and tested at a dental school and contain nutrients that fortify teeth and help maintain enamel health. They are 15 calories each, can help satisfy a sweet tooth, you can even enjoy them as a bedtime snack since they recommend having AFTER you brush your teeth. You can find them at basicbites.com and on Amazon.




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Citrus season✨🍊🍋 Citrus fruits are a good Citrus season✨🍊🍋 Citrus fruits are a good source of ✔️vitamin C, a nutrient important for immunity & skin health. They also contain ✔️ filling fiber & ✔️ can help you absorb plant-based iron when paired together. What citrus fruit are you loving? #citrus101 #vitaminC #fiber #nutritionbymia ⁣

🧡Orange - juice fresh or add to salsa ⁣
❤️Blood orange - add to salads, yogurt  homemade vinaigrette ⁣
💛Lemon - use as a low cal salad "dressing" or infuse in spa water⁣
💕Grapefruit - broil and top with honey & yogurt⁣
💚Lime - use it to flavor fish & poultry⁣
🧡Mandarin - add to your lunchbox to peel & eat
Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
#Made these with 4 ingredients: cinnamon, maple syrup, yogurt for topping & @superfreshgrowers @autumngloryapple from @heb which have a sweet cinnamon, caramel & apple cider-like taste. Recipe deats below ✨

What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
4️⃣Brush with maple syrup mixture, place in a baking dish and bake for 30 minutes.

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