Nutrition to fuel your performance: when and what to eat
What are some sweet, salty, crunchy, and creamy healthy snacks?
CRUNCHY • apples • frozen grapes • rice cakes • light popcorn or plain popcorn: use coconut oil to pop in a covered pan • one or two hard pretzels • carrots: particularly the super-sweet, organic baby carrots • crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing) • celery and peanut butter (use non-hydrogenated- organic only) • hummus with whole grain toast, baby carrots, rice crackers • nuts
SWEET • fresh whole fruit, or dried fruit • apples and almond butter • organic yogurt with probiotics • use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add yogurt and bananas • smoothies: mix whatever you have in the kitchen – fruit, ice, coconut water, yogurt, almond butter, etc.. • fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency. • freshly squeezed fruit juices: Make your own and try different combos. • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake. • dates stuffed with almond butter or other nut butter • organic dark chocolate 70% or higher
SALTY • olives • pickles and pickled vegetables, such as carrot, daikon, beets and lotus root • tabouli, hummus • steamed vegetables with tamari/shoyu • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole. • sauerkraut: it will also knock your sweet craving right out! • fresh lime or lemon juice as seasonings or in beverage • salted edamame • small amount of organic cheese
CREAMY • smoothies • yogurt • avocados • rice pudding • dips and spreads, like hummus and baba ghanoush • puréed soups • mashed sweet potatoes
What are some sweet, salty, crunchy, and creamy healthy snacks?
CRUNCHY • apples • frozen grapes • rice cakes • light popcorn or plain popcorn: use coconut oil to pop in a covered pan • one or two hard pretzels • carrots: particularly the super-sweet, organic baby carrots • crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing) • celery and peanut butter (use non-hydrogenated- organic only) • hummus with whole grain toast, baby carrots, rice crackers • nuts
SWEET • fresh whole fruit, or dried fruit • apples and almond butter • organic yogurt with probiotics • use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add yogurt and bananas • smoothies: mix whatever you have in the kitchen – fruit, ice, coconut water, yogurt, almond butter, etc.. • fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency. • freshly squeezed fruit juices: Make your own and try different combos. • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake. • dates stuffed with almond butter or other nut butter • organic dark chocolate 70% or higher
SALTY • olives • pickles and pickled vegetables, such as carrot, daikon, beets and lotus root • tabouli, hummus • steamed vegetables with tamari/shoyu • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole. • sauerkraut: it will also knock your sweet craving right out! • fresh lime or lemon juice as seasonings or in beverage • salted edamame • small amount of organic cheese
CREAMY • smoothies • yogurt • avocados • rice pudding • dips and spreads, like hummus and baba ghanoush • puréed soups • mashed sweet potatoes
Partners & Sponsors
Supporters of the GOTB Program
