Name a snack that is easy to pack, requires no refrigeration and is delicious? Trail mix! Now I don’t mean your dad’s old nuts and raisins only mix; I mean a creative combo of your favorite snacks all mixed into one!  There are so many trail mix combinations available, we want to suggest some of our favorites; as well as highlight the benefits of the main ingredient- nuts. We often hear nuts are good for health but do you know what are the health benefits of nuts? Let’s find out!

Nuts have a high antioxidant capacity. 

Some nuts such as hazelnuts, pecans, pistachios and walnuts have a high antioxidant capacity, which helps to reduce the risk of cardiovascular disease. Think “keep my heart healthy and strong”.

Nuts are a good source of proteins. 

Proteins present in nuts help to maintain and develop muscles. They are also helpful with satiety, making you feel satisfied with the food you eat. In fact, you might have noticed that you feel satisfied for a longer period after eating nuts compared to other type of food low in protein such as fruit or vegetables.

Nuts are tasty.  

For all these reasons, the American Heart Association recommends eating four servings of nuts per week. A serving represents 1 ½ oz. of nuts or two tablespoons of nut butter. A great way to meet these recommendations is to eat some trail mix for snack when at school, at work, on the road or hiking! 

However, make sure to remember that not all trail mixes are created equals. The ones containing more chocolate chips, candy or dried fruit than nuts contain less of the healthy nutrients and are likely better treats than snacks.  Check out some of our favorite trail mix combos and make your own:

• Dried cherries, Pecans, chocolate chips and sunflower seeds.
• Dried pineapple, banana chips, mini chocolate chips, peanuts and Pumpkin seeds.
• Cheerios (or other cereal), pretzel fish, peanut butter chips, raisins and cashews.
• Peanut butter filled pretzels, almonds, dark chocolate chunks, dried strawberries and seeds.

The science has spoken again. Have fun and fuel up for fun!
Stay tuned for another blog soon!

Have you ever experienced a drain of energy in the afternoon? Do you feel a crash-and-burn after lunch? Many factors can influence your energy level in the afternoon, some more obvious than others: the quantity of sleep you had last night; what time you woke up; physical activity earlier that day; and (try to guess… ) food!  Okay, this is a nutrition blog: that was an easy one! With too little food consumed, you will run out of energy and feel tired. How to find the balance? What is a healthy lunch that will give you energy for the whole afternoon? Here are some tips for you:

Fatty foods take time to digest. Your digestive system needs blood to be able breakdown the food. This process directs a large portion of blood (and oxygen) to your digestive system muscles. Result: less oxygen is available for the rest of your other muscles, organs and brain, making you feel tired.

Vegetables and fruits are packed with vitamins, minerals and antioxidants. These nutrients and compounds help you to stay healthy. Choose whole fruits and vegetables rather than juices: they contain more nutrients and help you feel fuller longer.

Potatoes, pasta, rice, quinoa, bread and crackers: they all share a common nutrient -- carbohydrates. Carbs are the source of fuel used by your brain and muscles. Limiting your intake of carbohydrates would have detrimental effects on your level of energy. Keep your level of energy high by including at least one source of high energy food (carbs) in your lunch. Try to select those with high fiber content (i.e., whole grain bread or pasta, quinoa, brown rice). They reduce the rate of absorption of carbohydrate, making your energy level more evenly distributed over time.

Whether your proteins come from chicken, meat, fish, eggs, legumes (i.e., lentils, beans) or dairy (i.e., cheese or yogurt), they all have an effect of satiety or satisfaction.  This means your hunger will stay away longer.

Did you know that being dehydrated can impair both physical and cognitive (brain) performance? Be sure to include a drink in your lunch to stay hydrated. Water is a good option; and milk hydrates as well as provides many essential nutrients, like calcium and vitamin D.

Lunchtime isn’t just time to fuel up, it is also time to relax. Wherever you are (school, home, work, restaurant, beach - hey, it is still summer!) try to take at least 20 minutes to eat your meal. It is the minimum time for your brain to receive the signal from your stomach saying it is full.  After a little rest, you will have more energy for the afternoon!

Eat that healthy lunch to keep your energy level high in the afternoon! Need new ideas….  check out this website: WINforum.org!

Stay tuned for another Best Teen Diets blog!

By Genevieve Masson, RD (@nutgmasson)