Nutri-Bites

For adults to maintain a healthy lifestyle, it is very important to incorporate healthy snacks into your daily regime. Consuming different fruits, vegetables, and vitamins everyday can provide you with many benefits and nutrients towards your health. Get your nutrient filled bite-sized healthy snacks here! Follow on Facebook!!!: https://www.facebook.com/nutri.bite Twitter: @Nutri_Bite Instagram: nutri_bites

[nutribite]

Do you want to have a crunchy and delicious healthy snack? Then you should make a bowl of Rosemary Parmesan Popcorn! Gather together: A small bowl 3 cups of popped popcorn 1 tsp olive oil 1 tsp chopped rosemary 1 tbsp Parmesan cheese (grated) Black pepper (to taste) To do: In a small bowl, drizzle 1 tsp of olive oil over 3 cups of popped popcorn. Then sprinkle the popcorn with 1 tsp of chopped fresh rosemary and 1 tbsp of Parmesan cheese (grated). Toss everything together to coat the popcorn evenly. Top it with black pepper (to taste). Enjoy! Popcorn, which is a whole grain, provides many health benefits. Including whole grains into your daily diet can help reduce your risk of heart disease and help with weight management. That's why you should keep eating your grains everyday! *Referenced from USDA (http://www.choosemyplate.gov/)

[nutribite]

What is your favorite fruit to have as a little snack?

I LOVE mangoes.

[nutribite]

Want to increase your vitamin D in your overall diet? Then try out this Yogurt Parfait! It is a great healthy and quick snack to whip up in the kitchen. Gather together: 1 cup fat-free yogurt (plain is preferred) 1/2 cup strawberries and blackberries 1 tsp honey 1 tsp toasted almond slices To do: Stir together the honey and yogurt. Then in a small bowl or parfait glass, layer the yogurt mixture, strawberries, and blackberries until there are no more ingredients to layer. Then finish with 1 tsp of toasted almond slices. Enjoy!!! By increasing this vitamin into your daily diet, it will help with the absorption of calcium in your body as well as help strengthen your immune system. *Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

In this New York Times article, “Low Vitamin D Levels Linked to Disease in Two Big Studies”, it summarizes two research studies from the journal BMJ (links are below). These studies analyzed the relevance between blood levels of vitamin D and disease. In the first study, it found evidence that increasing intake of vitamin D can help protect adults against major disease. As for the second study, as they quote ‘suggestive evidence’, shows that increasing vitamin D protects individuals against stroke, hypertensive, diabetes, and other illness. Although more research needs to be done with this matter, it is safe to say that people should still increase their vitamin D levels in their overall diet as well as have sunlight for 30 minutes twice a week. Having a high intake of vitamin D in your diet will help give your health positive outcomes.

https://www.facebook.com/permalink.php?story_fbid=706130276097247&id=693323174044624&stream_ref=10

Original Research Studies: Study 1: http://www.bmj.com/content/348/bmj.g1903 Study 2: http://www.bmj.com/content/348/bmj.g2035

[nutribite]

Do you want to increase your calcium intake in order to have stronger bones and maintain bone strength? Then you should try this Banana and Strawberry Smoothie as a snack! Gather together: 1 cup organic low-fat milk 2 tbsps Greek vanilla yogurt 2 bananas (peeled and sliced) 6 strawberries (hulled and then sliced) 2 tsps Chia seeds (to sprinkle on top of the smoothie) Put all of the ingredients into the blender and blend until the consistency becomes smooth. Serves two glasses. Sprinkle Chia seeds on the top of each one. Enjoy! *Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

For more information, look this up on our Facebook!

https://www.facebook.com/nutri.bite

[nutribite]

http://www.foxnews.com/health/2012/05/24/calcium-supplements-and-heart-attack-implications-for-nutrient-hungry-nation/

In this Fox News article, "Calcium supplements and heart attack: Implications for a nutrient hungry nation", it summarizes a study from the journal Heart, which explains that adults from the ages 35-64 years old who consume calcium supplements from over the counter are at a higher risk of having a heart attack compared to those who just incorporate calcium into their daily food meals. It is vital to incorporate calcium rich foods into your daily diet in order to get stronger bones. Some examples of calcium rich foods that you can use in your daily meals are low-fat milk, cheese, yogurt, and kale. It is always safer to include calcium into your daily diet versus calcium supplements. But remember, if you do choose to take calcium supplements, do it with the supervision of your Doctor.

Original Research Study: http://heart.bmj.com/content/98/12/920.abstract

[nutribite]

Do you want to increase your intake of dietary fiber? Then try this healthy snack, Avocado Toast! It is quite delicious and will give you many health advantages from the high-fiber whole grain toast, such as helping to reduce your risk of a first stroke (as stated in the article "Extra Fiber for Stroke Protection" below) and aiding with digestive problems you may have. Gather together: Avocado Whole grain toast Fresh lemon Black pepper, salt, red pepper flakes (preferred) To do: Slice an avocado and then mash all of it with a fork. Take the black pepper, salt, and red pepper flakes and sprinkle it on the mashed avocado. Then squeeze lemon juice on it. Spread this onto your choice of toasted whole grain bread. Enjoy! *But remember; do not use the whole avocado since this is just a healthy snack and not a meal. Portion it!

[nutribite]

In this New York Times article, “Extra Fiber for Stroke Protection”, it summarizes research studies from the journal Stroke (Dietary Fiber Intake and Risk of First Stroke), which explains that women and men who increase their dietary fiber intake can reduce their risk of a first stroke by 7%. By increasing daily fiber intake by about 7 grams is beneficial for your heath as well as reducing the risk of a first stroke.

Article: http://well.blogs.nytimes.com/2013/03/28/extra-fiber-for-stroke-protection/?_php=true&_type=blogs&_php=true&_type=blogs&action=click&module=SearchSubmit&region=Masthead&version&url=http%3A%2F%2Fquery.nytimes.com%2Fsearch%2Fsitesearch%2F%3Faction%3Dclick&_r=1&pgtype=SectionFront&contentCollection=health&t=qry59

Research study: http://stroke.ahajournals.org/content/early/2013/03/27/STROKEAHA.111.000151.abstract#cited-by

[nutribite]

Want to increase your nut intake? Then check out this tasty recipe!

https://www.facebook.com/693323174044624/photos/a.693349910708617.1073741828.693323174044624/698553696854905/?type=1&theater

[nutribite]

In this Huffington Post article, “Healthy Nuts: Health Benefits For Almonds, Walnuts, Cashews, Peanuts And More”, it summarizes research from the American Journal of Clinical Nutrition (Nut intake and adiposity: meta-analysis of clinical trials), which explains that adults who consume nuts in their diets do not have to limit their intake of them. A variety of nuts, such as walnuts and almonds, can benefit you in many ways. Some of the benefits of almonds, peanuts, walnuts, and cashews are helping to reduce your stress, reduce your risk of heart disease since they consist of mono- and polyunsaturated fats, help maintain your weight since it will make you feel fuller for longer since they are high in fiber, and can help reduce your risk of having cognitive decline since they give a good amount of Vitamin E in them. That is why you should still be consuming healthy snacks with nuts in them!

http://www.huffingtonpost.com/2013/05/06/healthy-nuts-health-benefits-cashews-walnuts-peanuts-almonds_n_3187731.html

Original recipe study: http://ajcn.nutrition.org/content/97/6/1346

[nutribite]

If you read the previous post and wanted to increase some of your fruit intake, then try Frozen Yogurt Covered Berries! Gather together: Bowl Vanilla flavored Greek yogurt (preferred) Mixture of berries (blueberries, raspberries, strawberries and blackberries) Parchment paper Baking sheet To do: Take your mixture of berries and gently toss them with the Greek yogurt in a medium-sized bowl. After the berries are completely covered with the yogurt then place them onto the baking sheet with the parchment paper. Freeze the mixture of berries until the yogurt hardens. Enjoy! This healthy snack provides many benefits. Not only does it provide you with Vitamin C, but it is also a good source of antioxidants, which may help you fight heart disease. *Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

In this New York Times article “Some Fruits are better than others”, it summarizes a study (Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies), which explains the benefits of some fruits that can significantly reduce the risk of Type 2 diabetes. Increasing intake of blueberries, apples, grapefruits, and grapes to five servings per week can reduce the risk of Type 2 Diabetes by 26% for many adults. Check it out!

http://well.blogs.nytimes.com/2013/09/04/some-fruits-are-better-than-others/?_php=true&_type=blogs&action=click&module=Search&region=searchResults%230&version&url=http%3A%2F%2Fquery.nytimes.com%2Fsearch%2Fsitesearch%2F%3Faction%3Dclick%26region%3DMasthead%26pgtype%3DSectionFront%26module%3DSearchSubmit%26contentCollection%3Dhealth%26t%3Dqry21%23%2Fberries%2Bbenefit%2F365days%2F&_r=1 Original research study: http://www.bmj.com/content/347/bmj.f5001.pdf%2Bhtml

[nutribite]

Do you want something fresh out of the oven? Then you should try Baked Apple Chips! Gather together: 2 apples, cinnamon, and a baking sheet To do: Heat the oven to 200 degrees F. Remove the apple core and then thinly slice the remainder of the apple. Place the apple slices onto parchment paper on a baking sheet. Sprinkle the apple slides with cinnamon and then put it into the oven for about 2-2.5 hours. Flip the apple slices over after about an hour so both sides get evenly baked. *Please check up with the baked apple chips every 30 minutes to make sure they are looking crispy! This is a great healthy snack! Apples have a good source of fiber (about 4 grams per apple as stated by the American Dietetic Association), which helps prevent digestive problems. As the old saying goes "An apple a day keeps the doctor away"! *Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

Here is something nutritious and delicious: Roasted Spicy Chickpeas Snack! Gather together: 1 can of chickpeas (make sure to drain, rinse, and pat them dry), about 1 tbsp of olive oil, teaspoon of paprika, 1/4 teaspoon each of chipotle powder and salt, and a baking sheet To do: Heat the oven to 400 degrees F. In a large bowl, mix together the chickpeas, olive oil, paprika, chipotle powder, and salt. Then place this mixture on the baking sheet and roast them in the oven for about 30 minutes until they are crispy. Let them cool. This snack sure does have a crunchy bite to it! Since chickpeas are high in fiber, this snack will keep you fuller for longer and help control your appetite. Enjoy!

*Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

Do you guys have a sweet tooth and want a snack that provides high energy? Banana almond butter and dark chocolate bites are for you. To do: Slice the banana and add almond butter in between two slices. Then cover with dark chocolate and pop it into the freezer for about 1-2 hours. This will surely satisfy your sweet tooth and provide you with great nutrition. The bananas are full of potassium, which is a mineral that is essential for maintaining your blood pressure and heart function. Almond butter is an alternative for peanut butter and tastes just as good! Almond butter offers just as many health advantages for adults such as iron, which promotes healthy oxygen transport throughout your body. Enjoy!

*Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

If you are looking for a high Vitamin K and low-calorie crunchy snack to eat, kale chips are for you! Gather together: 1 bunch of kale 1 tablespoon extra-virgin olive oil 1/4 teaspoon kosher salt 1/2 teaspoon chili powder 2 tablespoons finely grated cheese (Parmigiano Reggiano preferred) Baking sheet Parchment paper to line the baking sheet Heat oven to 350 degrees F. Place trimmed kale (without the stems) into a large bowl. Drizzle and toss with the oil. Add the chili powder and salt and toss once again. Once this is done, arrange the kale onto a baking sheet with parchment paper and place it into the oven. Bake for about 12 minutes until the kale looks crispy and golden. Remove the baking sheet from the oven and let it cool for a few minutes. After it has cooled down, place the kale chips into a bowl and toss with finely grated cheese. Enjoy!

*Referenced from The Academy of Nutrition and Dietetics (www.eatright.org)

[nutribite]

Thank you for following Nutri-Bites! Nutrient filled bite-sized snack ideas and recipes will be posted for adults. Stay tuned for updates!