Fresh snack ideas for fall

With school in full swing, now is the perfect time to consider healthy snack options. The balance of academic and athletic demands requires the question, “is my body receiving what it needs every day to perform and feel my best?” One easy way to do this is ensuring we get the recommended three servings of dairy per day.

Dairy products, and specifically the calcium, protein and vitamin D in them, help build and maintain healthy bone mass, but that’s not all! Milks high-quality protein is great for muscle growth and repair. Combined with the other essential nutrients, milk becomes critical for the athlete’s needs. Having a nourishing, well rounded diet gives our brain and body the best chance of performing at peak ability.

Here are some fun and delicious snack ideas to help add nutrient rich foods to your everyday diet:

• Add a container of yogurt or string cheese to your lunch box: eating a protein snack like yogurt, milk or cheese can reduce your appetite and help prevent over-eating at mealtimes.
• Combine cheese with fresh fruit and vegetables: eating cheese and fresh fruits and vegetables can account for 4 of the 5 food groups from My Plate.
• Include milk on cereal or replace the cereal with fresh berries.
• Dip raw vegetables or fresh fruit in yogurt flavored with honey.
• Make your plain yogurt more exciting with cinnamon, apples, almonds or raisins.
• Consider chocolate milk for post-workout recovery.
• Flavor your hot milk with cinnamon.
• Add yogurt to granola and fresh berries.
• For a make ahead option: combine chia seeds and ½ cup milk, refrigerate it overnight (becomes pudding consistency), the next morning add almond slices and fresh berries.. Yum!
• Consider making a smoothie by combining milk, banana and peanut butter.

• Combine your favorite fruit with cottage cheese and sprinkle with cinnamon.

You can make snacks fun and engage in healthy eating habits. Go ahead, try one!