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Nutrition By Mia

News 4 Jacksonville: National Snack Food Month

February 27, 2019

Shipt, Wonder Drink Kombucha, Pompeian, Premier Protein, Crofter's Organic

Tip 1: Preparation will set you up for healthy snacking success

One way to do that is by using a grocery delivery service. With Shipt, you order your groceries through their mobile or desktop app and their shopper will shop for and deliver your order at a time of your choosing.

Tip 2: Build your snacks around fruit

The Crofter’s Organic Fruit Spreads are made with high quality fruits sourced from around the world and contain 33% less sugar than jams and jellies. They’re also certified organic, non-GMO and you can find them at Publix and Whole Foods.

Tip 3: Build your snacks around veggies

Next build your snacks around veggies. I shared my keto-friendly veggie chips! The keto diet is super popular right now – which is low-carb, high fat BUT you want to focus on the good kind of fat. I make mine with Pompeian Organic Extra Virgin Olive Oil which is USDA-certified organic and adds delicious, full-bodied flavor.

Tip 4: Build your snacks around protein

Next, build your healthy snacks around protein. The Premier Protein shakes make a great on the go snack or post workout boost. They have 30 grams of protein, 160 calories, 1 gram of sugar. You can find recipes using them and where to purchase at premierprotein.com.

Tip 5: Build your snacks around gut-friendly foods


Wonder Drink is the first kombucha made with prebiotics instead of probiotics, which are plant-based fibers that help nourish the good bacteria in our gut to promote a happy digestive system. They’re certified organic, non-alcoholic and have 9-10 grams of sugar per can.

Don’t forget to follow me on Instagram, Twitter and Facebook for daily recipes, meal ideas, articles and television segments.

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HUMMUS 6 ways ✨ There are more ways to enjoy h HUMMUS 6 ways ✨ 

There are more ways to enjoy hummus than as a dip for veggies + crackers. @freshcravingssalsa hummus is a good source of ✔️plant protein + fiber (non GMO chickpeas) & ✔️good fats (Chilean olive oil & savory tahini) so it will add staying power to meals and snacks. 🥯🥗🍳Thin out with some water for an easy salad dressing, spread onto wraps and sandwiches for a creamy lower fat mayo swap & even add to your morning egg scramble for easy flavor & creaminess. #hummus6ways #plantprotein #fiber #goodfats #plantbased #nutritionbymia
10-min breakfasts for busy weekdays✨#10minbreakf 10-min breakfasts for busy weekdays✨#10minbreakfast #RDeats #nutritionbymia⁣
⁣
🍌PB & banana toast: toasted whole grain sprouted bread with no-sugar added nut butter & sliced fruit⁣
🥜Stovetop oatmeal: cook with an egg white or protein powder to bump up the protein & top with nut butter and fresh fruit.⁣
🍞Egg breakfast sammie: toasted whole grain sprouted bread with cheese, avocado & arugula. ⁣
🍳Scrambled egg breakfast tacos: topped with salsa, cheese, guacamole & red pepper flakes.⁣
🍓Fruit & veggie smoothie: spinach + a handful of each frozen fruit in my freezer (didn’t measure) + milk.⁣
🧡Yogurt-stuffed papaya: remove seeds from half a small papaya & fill with low-fat plain Greek yogurt & low-sugar granola.⁣
Gut health 101 ✨ Certain carbohydrates such as F Gut health 101 ✨ Certain carbohydrates such as Fructose, Lactose, Oligosaccharides and Polyols (FODMAPS) may cause digestive discomfort in certain people & these are some low FODMAPS swaps. 🍊🍓🥕🥝 @FoodMarble is helping people take control of their digestive health at home and find the foods that cause them digestive discomfort through a simple personal breath test device and app. Find it at FoodMarble.com and use code MIAS15 for 15% off. #guthealth101 #digestivehealth #foodmarblepartner #FODMAPS #nutritionbymia
Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
Plant-based toast 6 ways for sweet + savory lovers Plant-based toast 6 ways for sweet + savory lovers 🍞✨I topped @littlenorthernbakehouse organic GF bread made with whole grains & seeds with different combinations of plant protein + produce. Which one do you want to try? Combos below 👇below.#toast6ways #plantbased #vegan #nutritionbymia

🍌PB Banana: 1 tbsp natural no added sugar PB topped with sliced bananas & low sugar granola
🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
Snack box 6 ways ✨Try these diff combos for when Snack box 6 ways ✨Try these diff combos for when you are craving ✔️sweet, 🥑savory, ✔️low carb, ✔️vegan & more. Which one do you want to try? 🥒🥕🫐🍓Breakdown below. #snackbox #snackbox6ways #nutritionbymia

🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.

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