Nutrition-Bites-Smart-Summer-Snacking

Nutrition Bites: Smart Summer Snacking

Schools out for summer! That means busy schedules for parents, summer activities for children, and waking up every morning to the sweltering New Orleans heat. While its tempting to cool down with a snowball or popsicle, snacks like these can have up to 7 grams of sugar and offer little nutritional benefits.

Instead, try these healthy, budget-conscious, and kid-friendly twists on favorite summer snacks! (Note: The recipes below contain mostly natural sugar from fruit, not added sugar or artificial sweeteners.)

Fresh Fruit Popsicles
Combine 2 cups of fresh strawberries (may also use frozen chopped strawberries) with 2 cups low-fat vanilla yogurt. Fill 12 three-ounce paper cups with the mixture. Cover cups with plastic wrap or tin foil, making a small slit in the middle. Insert a wooden popsicle stick through the slit. Freeze the popsicles for several hours or overnight. Gently tear away the paper cups from the popsicle before eating.
Click here for the recipe from the USDA.

Nutrition Information for 1 popsicle:

  • Calories: 40
  • Protein: 2 grams
  • Carbohydrates: 7 grams
  • Sugar: 6 grams
  • Fat: 0 grams
  • Saturated Fat: 0 grams

One Ingredient Banana Ice Cream
Peel and cut 1 ripe banana into coin-size pieces and place in the freezer for at least 2 hours or overnight. Once the banana pieces are frozen, pulse the banana in a food processor or blender. The banana will change texture as it is blended. Continue blending until the last pieces of banana are smooth, and blend for a few more seconds to make it creamier. Incorporate protein with 1 scoop of peanut butter, which should be added when the banana's texture just turns smooth.
Click here for the recipe from www.thekitchn.com.

Nutrition Information for 1 banana + 1 Tbs peanut butter:

  • Calories: 202
  • Protein: 5 grams
  • Carbohydrates: 30 grams
  • Sugar: 14 grams
  • Fat: 9 grams
  • Saturated Fat: 2 grams

Go Green Smoothie
In a blender, combine 1 banana, 1 cup green grapes, 1 kiwi, 1 cup baby spinach, 1 cup nonfat plain yogurt, 4 tablespoons apple juice, and 6 ice cubes. Blend until well combined.

Nutrition Information for 8 oz smoothie:

  • Calories: 228
  • Protein: 9 grams
  • Carbohydrates: 50 grams
  • Sugar: 38 grams
  • Fat: 0 grams
  • Saturated Fat: 0 grams

Homemade Popcorn
Make healthier popcorn by using kernels popped over the stove, or in a brown paper bag in the microwave. To make popcorn in the microwave, put 1/4 cup of kernels in a brown paper bag and fold the bag down 3 times. Microwave the bag for 4 minutes. Listen carefully, though, and stop the microwave when there are 2 seconds between each pop. Try different spices like chili powder or lemon juice with black pepper.
Click here for the recipe from www.thekitchn.com

Nutrition Information for 1 cup popped popcorn:

  • Calories: 56
  • Protein: 1 gram
  • Carbohydrates: 7 grams
  • Sugar: 0 grams
  • Fat: 4 grams
  • Saturated Fat: 2 grams

By Kelsey Shanklin, MS, RD, LDN

(Nutrition Bites is a recurring feature that will appear regularly in the Tulane PRC's e-newsletters and will cover nutrition and health tips from Kelsey Shanklin, MS, RD, LDN. If you have any suggestions for Nutrition Bites topics, please contact Naomi Englar at nking2@tulane.edu or 504-988-7410.)

Topics:   nutrition , diet , obesity , childhood obesity , food environment , early childhood health

Other Related Posts

Tulane-dietetic-interns-gain-insightful-skills-in-nutrition-and-community-based-programs

Tulane dietetic interns gain insightful skills in nutrition and community-based programs

Education & Engagement

Published: December 18, 2018

This fall, 20 Tulane Dietetic Internship students gained first-hand research and health promotion experience in partnership with Tulane Prevention Research Center and local community organizations. The Dietetic Internship is a 10-month long, non-degree program offered at Tulane University that focuses on community health best practices, health promotion, and disease prevention for students seeking to become registered dieticians. As part of the Dietetic Internship, students completed a rotation with the Tulane PRC. During this time, students…

Read More

Tulane-student-supports-Project-Power-health-education-program

Tulane student supports Project Power health education program

Education & Engagement

Published: December 17, 2018

Gaining invaluable experience in program planning and management, Tulane student Kylie Shadle applied public health methods through a PRC practicum internship to assist the American Diabetes Association (ADA) in Project Power, a program dedicated to educating youth at risk for type 2 diabetes. Project Power is a health education camp held in New Orleans and Baton Rouge that works to reach children and their families who have multiple risk factors for developing type 2 diabetes.…

Read More

Message-from-the-Director

Message from the Director

Education & Engagement

Published: December 16, 2018

The 2018 Holiday Season is rapidly approaching. It seems like this is a good time for some reflections, some adjustments, and some new visions. 2018 is almost over and the year has passed accruing its own memories, both joyful and sad. Perhaps the most important reflection of all is that we survived it, hopefully in good health, and, if not, with better health to come. A new vision can be a new and healthier version…

Read More

Active-Steps-SMART-Ways-to-Reach-Your-Fitness-Goals

Active Steps: SMART Ways to Reach Your Fitness Goals

Education & Engagement

Published: December 16, 2018

When December rolls around, we start to think about changes we can make in the New Year to come. For many, this means setting goals for a new fitness regime or a new diet to help shed the extra pounds from the holidays. Unfortunately, many those new goals are abandoned within a couple of weeks. Setting SMART goals can help you keep and achieve those goals. SMART stands for specific, measurable, attainable, relevant, and timely.…

Read More

Nutrition-Bites-Fad-Dieting

Nutrition Bites: Fad Dieting

Education & Engagement

Published: December 16, 2018

With New Years' Eve around the corner, many people's thoughts shift to healthy changes. Diet advertisements featuring well-known celebrities or shocking weight loss transformation photos motivate thousands of Americans to follow new diets at the start of each year. Yet, with a billion-dollar diet industry in the United States, it is important for consumers to decipher fad dieting from healthy lifestyle changes. Fad diets may produce rapid weight loss, but often the risk of malnutrition…

Read More

Legislative-Update

Legislative Update

Education & Engagement

Published: December 15, 2018

Louisiana Obesity Prevention and Management Commission The Louisiana Obesity Prevention and Management Commission met on December 6th in Baton Rouge. During the meeting, Senator Gerald Boudreaux (District 24) and Representative Malinda White (District 75) reaffirmed their commitment to addressing obesity in Louisiana. Sarah Gillen of Louisiana Public Health Institute presented on the financial burdens of obesity. Taffy Morrison of Well-Ahead Louisiana and the Bogalusa Strong Campaign and Representative White discussed how legislative leaders can make…

Read More

Students-gain-research-experience-with-Movin-for-LIFE-at-the-Tulane-PRC

Students gain research experience with Movin' for LIFE at the Tulane PRC

Core Research

Published: October 25, 2018

Tulane students are getting first-hand experience in conducting community-engaged research through Movin' for LIFE (Lasting Improvements for Fitness and Energy), a five-year project led by the Tulane Prevention Research Center. The project is moving into its last year, and this fall students are conducting final assessments to determine whether Movin' for LIFE has made an impact in New Orleans’ Upper and Lower 9th Ward communities. "Our student team is invaluable to this phase," said Movin'…

Read More

Tulane-team-releases-guide-to-innovative-local-nutrition-and-food-work

Tulane team releases guide to innovative local nutrition and food work

Food Environment Research

Published: October 24, 2018

Navigating the New Orleans food and nutrition scene just got easier. An interdisciplinary team at Tulane University recently developed the "Resource Guide to Innovative Work in Food & Nutrition in New Orleans." This free guide was produced by Tulane Nutrition, part of the university's School of Public Health & Tropical Medicine, with support from The Food Trust's Center for Healthy Food Access and the Robert Wood Johnson Foundation. Tulane staff from the Tulane Prevention Research…

Read More

New-Orleans-community-health-assessment-supported-by-Tulane-PRC-practicum-intern

New Orleans community health assessment supported by Tulane PRC practicum intern

Education & Engagement

Published: October 24, 2018

While interning with the New Orleans Health Department this summer, one Tulane student discovered that best practices in disease prevention and health improvement are often a community affair. Jack Healy, a graduate student studying epidemiology at Tulane School of Public Health and Tropical Medicine, supported the second New Orleans Community Health Assessment during his practicum internship this summer. Being an integral part of the department's work to identify and address the city's most pressing health…

Read More

Message-from-the-Director

Message from the Director

Education & Engagement

Published: October 23, 2018

I just realized that we really don't talk enough about the caliber of students who participate as interns in the Tulane PRC Health Promotion Practicum Program. Yes, we do an e-newsletter story on students who have accomplished something interesting and/or noteworthy during their practicum responsibility. Sometimes these stories even make it into Tulane University's campus-wide news outlet, now called Tulane Today. But I don't think we talk enough about ALL of our master's level students…

Read More

canary