ROASTED SALTED SOY NUTS

LOW SODIUM! HIGH FIBER! AND HIGH PROTEIN!  ALL IN A CONVENIENT SNACK!

I WAS SO EXCITED TO FIND THIS SNACK IN MY LOCAL WALMART!  THEY ARE HIGH IN FAT (8GM/SERVING) BUT ONLY ONE GRAM IS SATURATED – SO KIND OF LIKE PEANUTS.  1/4 CUP PACKS A PUNCH OF 5 GMS OF FIBER  AND 11 GMS OF PROTEIN WITH ONLY 50 MGS OF SODIUM!

I DON’T KNOW WHY IT HAS BEEN SO DIFFICULT TO FIND THESE SNACKS OUTSIDE OF HEALTH FOOD STORES FOR SO LONG.

PICKY TODDLER: STEPS TO PREVENTION

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Toddlers require fewer calories per pound of body weight and, therefore, require less food after their first birthday. Growth rate slows down—only one tenth of what it was when they were babies.Recognize that your child doesn’t have the same eating pattern as you and that his/her pattern varies from day to day. His/her appetite also varies, just as yours does. He/she may not appear interested or hungry at breakfast, eating a few bites of cereal, but devour three helpings of food at dinner. Follow his/her lead and respect his/her hunger cues.Involve the toddler in food buying and preparation to increase his/her interest in food. Give him/her simple tasks like washing carrots or tearing lettuce.

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Make sure your toddler always eats at the table or in the highchair. Picky eaters want to graze all over the place.

Eliminate as many distractions as possible at mealtimes.

Avoid giving your toddler too many choices. Keep the menu and the look of his/her plate simple.

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If giving choices, limit them to two. Toddlers reject foods so they can control decision-making.

Avoid overwhelming your toddler with too much food. Keep portions small. Use the One Tablespoon Rule—serve 1 tablespoon of each food for each year of the child’s age. You can always add small amounts as wanted.

Coping with the picky toddler

Toddlers commonly go on food jags and want the same food day after day. Go with it; it will run its course. It won’t hurt if your toddler is deficient in a few food groups for a few weeks. Toddlers try to establish independence or get attention. After a few weeks, vary the favorite food or menu slightly.

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Avoid feeding your toddler too often. Spacing meals and snacks at specific intervals is important so he/she will feel hungry. Some toddlers may fill up at one meal and cruise until empty.

Serve simple foods to keep flavors fresh and true.

Know it’s OK if your child leaves food on his/her plate.

Never force, pressure, or bribe your child to clean his/her plate. Stop the “disease to please.” Toddlers have small tummies and short attention spans. When your child is hungry, he/she will eat. They should NEVER be expected to eat to please you.

Expect your toddler to object, reject, or complain about new or all food on his/her plate. Keep serving new food periodically, so you do not contribute to his/her pickiness.

Toddlers may consistently refuse certain types of foods. Respect his/her preferences, if they are strong and few. Remember, you don’t like everything either.

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Introduce a sample of a new food when your toddler is hungriest. Offer only one new food at a time.

Serve a variety of easy to manage foods, but never bribe and do not create a power struggle if your child refuses to eat.

Relax. Pushing your child to eat gives him/her negative attention and increases pickiness. Worrying only makes things worse.

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100 CALORIE SNACKS

Snack Ideas With 100 Calories
(all items listed are approximately 100 calories, ±20 calories)

Notice the portion sizes – yes you can have tortilla chips or cookies if you can limit yourself to a small portion.  Like I always say, EVERYTHING IN MODERATION!

  • Almonds (3 tablespoons [Tbsp])
  • Apple, raw (1 medium)

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  • Applesauce (½ cup [C])
  • Apricots, canned (6 halves)
  • Apricots, dried (10 halves)
  • Apricots, raw (6 medium)
  • Baked potato chips (1 ounce [oz])
  • Baked tortilla chips (½ oz) and hummus (2 Tbsp)
  • Baked tortilla chips (¾ oz) and salsa (¼ C)
  • Baked tortilla chips (1 oz)
  • Banana, raw (1 medium)
  • Bell pepper (1 each) and fat-free ranch dressing (3 Tbsp)
  • Bell pepper (1 each) and hummus (3 Tbsp)
  • Blueberries, raw (1 C)
  • Broccoli and cauliflower, raw (1 C) and fat-free ranch dressing (3 Tbsp)
  • Cantaloupe, raw pieces (2 C)
  • Carrots, baby (6 each) and hummus (3 Tbsp)
  • Carrots, baby (6 each) and lite cream cheese (2 Tbsp)
  • Carrots, baby (6 each) and peanut butter (2 teaspoons [tsp])
  • Carrots, baby (12 each) and fat-free ranch dressing (2 Tbsp)
  • Cashews (2 Tbsp)
  • Celery (1 stalk) and peanut butter (1 Tbsp)
  • Celery (1 stalk), lite cream cheese (2 Tbsp), and raisins (1 Tbsp)
  • Cheese (1 oz)
  • Cherries, canned in juice (¾ C)
  • Cherries, raw (20 each)
  • Chicken noodle soup (1 C)
  • Chocolate, dark (¾ oz)
  • Corn tortilla (1 each), lite shredded cheese (½ oz) and salsa (2 Tbsp)
  • Cottage cheese, low fat (½ C)
  • Crab, imitation (2 oz) and cocktail sauce (2 Tbsp)
  • Cranberries, dried (¼ C)
  • Dates, dried (5 each)
  • Edamame, boiled (⅓ C)
  • Egg, hard boiled (1 large)
  • Flatbread crackers (1 oz)
  • Frozen waffle, toasted (1 each) and apple butter (1 Tbsp)

100 calorie snacks 1

  • Frozen yogurt, lite (½ C)
  • Fruit cocktail, canned in juice (1 C)
  • Graham crackers (3 squares)
  • Graham crackers (2 squares) and peanut butter (1 tsp)
  • Graham crackers (2 squares), lite cream cheese (2 tsp), and strawberry jam (2 tsp)
  • Granola bar, crunchy (1 each)
  • Grapefruit, canned in juice (1 C)
  • Grapefruit, raw (1 medium)
  • Grapes, seedless (2 C)

Grapes on grapevine, close-up.

  • Guava, raw (2 medium)
  • Ham, lean deli slices (2 oz)
  • Hot chocolate milk, low fat (6 fluid ounces [fl oz])
  • Kiwifruit, raw (2 medium)
  • Mandarin oranges, canned in juice (1 C)
  • Mixed berries (1 C) and yogurt, lite (¼ C)

100 calorie snacks 3

  • Nectarine, raw (1½ medium)
  • Orange, raw (1½ medium)
  • Papaya, raw (1 medium)
  • Peach, raw (2 medium)
  • Peach, sliced (1 fresh) and cottage cheese, low fat (¼ C)
  • Peaches, canned in juice (1 C)
  • Peaches or pears, canned in juice (½ C) and cottage cheese, low fat (¼ C)
  • Peanut butter (1 Tbsp)
  • Peanuts (2 Tbsp)
  • Pear, raw (1 medium)

100 calorie snacks 8

  • Pears, canned in juice (1 C)
  • Pecans halves (2 Tbsp)
  • Pineapple, canned in juice (¾ C)
  • Pineapple, raw pieces (1 C)

100 calorie snacks 4

  • Pineapple, raw pieces (½ C) and cottage cheese, low fat (¼ C)
  • Plantain, cooked without fat (½ C)
  • Plum, raw (3 medium)
  • Pomegranate, raw (1 medium)
  • Popcorn, low fat, microwave style (3 C)
  • Popcorn, white cheddar, reduced fat (2 C)
  • Pretzels (1 oz)

100 calorie snacks 7

  • Prunes, dried (5 each)
  • Prunes, stewed (½ C)
  • Pudding, sugar free (½ C)
  • Raisin bread (1 slice) and margarine, lite, trans-fat free (1 tsp)
  • Raisins, dried (¼ C)
  • Raisins (2 Tbsp) and peanuts (1 Tbsp)
  • Raspberries, raw (1½ C)
  • Rice cake (1 each), lite cream cheese (1 Tbsp), and apple butter (1 Tbsp)
  • Sandwich cookies (2 each)
  • Shrimp, boiled (10 large) and cocktail sauce (2 Tbsp)
  • Strawberries, raw (2 C)
  • Sunflower seeds, hulled (2 Tbsp)
  • Sunflower seeds (1 Tbsp) and raisins (2 Tbsp)
  • Three-bean salad, canned (½ C)
  • Turkey breast, deli slices (3 oz)
  • Turkey breast (1 oz) wrapped in corn or flour tortilla (1 oz)
  • Vegetable or tomato juice (1 C) and rice cake (1 each)
  • Vegetable soup (1 C)
  • Veggie “chicken” nuggets (2 each) and ketchup (2 Tbsp)
  • Walnuts (2 Tbsp)
  • Watermelon, raw pieces (2 C)

Slice of Watermelon

  • Wheat crackers (about 1 oz, see label)
  • Wheat crackers (4 each) and soy cheese (1 slice)
  • Yogurt, sugar sweetened, fat free (4 oz/½ C)

Yogurt and berries

  • Yogurt, lite, artificially sweetened, fat free (8 oz/1 C)
  • Yogurt, lite (½ C) and almonds, slivered (2 Tbsp)
  • Yogurt, lite (½ C) and bran cereal (½ C)

Download a copy for use with your clients at: Nutrition 411

Click on Diabetes Center/For Your Patients/Diet & Nutrition