Eating snacks that contain whole grains is an excellent way to help tide you over between meals. When you go down the snack aisle, look for snacks made with primarily whole grains rather than those loaded with fat, salt, and sugar.
When selecting foods, look for the word “whole grain” as one of the first ingredients on the label. This indicates the grain has not been refined and still has its bran, germ, and endosperm intact.
It’s Delicious
Whole grains are high in fiber, vitamins, and minerals. Eating three to six “excellent” whole grains daily is recommended for a healthy diet.
Snack mixes like this one contain a variety of cereals, nuts, and bite-size crackers. These snacks are generally lower in calories, sodium, and fat than cookies, chips, and candy.
Homemade snack mixes for your whole grain party mix are usually less expensive than store-bought. When choosing ingredients, look for those with a “whole grain” designation.
This version of the classic Chex mix is made with a combination of Corn, Rice, and Wheat Chex (the original recipe was taken right off the back of the Chex cereal box). You can customize this snack mix further to suit your tastes and dietary needs. For example, you could reduce the fat by skipping the butter and using a tub of margarine with reduced fat, use soy nuts instead of mixed nuts, or opt for bagel chips that are low in sodium.
It’s Easy to Make
Snack mixes made with cereals, bite-size crackers, and dried fruit are usually lower in calories and sodium than popular snacks such as chips and candy. They also provide a variety of nutrients.
Homemade snack mixes are also often cheaper than purchased ones. They can be incredibly affordable if the ingredients are on sale or available through coupons.
You can create your healthy party mix by combining crunchy, flavorful ingredients such as whole wheat Chex, pretzels, and bagel chips with a handful of raisins or cranberries, dark chocolate chips, and toasted sesame seeds. Dried fruit adds natural sweetness and can be a good source of complex carbohydrates to help you stay full longer. Avoid sugary, pre-packaged fruit options with high levels of added sugar. Instead, mix dried fruits such as cherries, apricots, and cranberries. You can also add nuts or seeds, good sources of plant-based protein and satiating fat.
It’sIt’s Healthy
Whole grains are essential to a healthy diet because they contain fiber, which helps keep you feeling full. Whole grains are also a good source of vitamins, minerals, and antioxidants. They are healthier than refined grains in many processed foods because they have not been stripped of their bran, endosperm, and germ.
Using whole-grain ingredients like quinoa, brown rice, and barley can help you add more nutritious grains to your meals. You can also find whole-grain versions of your favorite packaged snacks, such as pretzels, cereal, and popcorn.
When shopping for whole-grain snacks, look for those containing heart-healthy fat and no more than 200 milligrams of sodium per serving. The lower amount of sodium may help prevent high blood pressure, a risk factor for heart disease. Mix your snack with whole-grain ingredients like granola, air-popped popcorn, and dried fruit to create a delicious and nutrient-packed treat.
It’s Affordable
When you’re shopping, it can be challenging to determine whether a product is truly whole grain. Many foods claim to be whole grain but don’tdon’t contain a significant amount of the healthy ingredient. Read the ingredient list and look for words like whole wheat, brown rice, barley, or quinoa.
Buying foods that include a mix of whole grains can help you get enough fiber to meet national guidelines. Protein, also found in these snacks, provides a feeling of fullness and enables you to maintain a healthy weight.
Homemade snack mixes made with cereals and bite-size crackers can be more affordable than store-bought versions, often higher in calories, sodium, and sugar. Plus, making your own is a fun activity that can be done with the kids. Getting more servings of whole grain can be as simple as changing one ingredient at a time. Start by adding whole-grain crackers to your favorite snack.