A workshop guide about satiety and shelf stable snacks
Goals:
Make trail mix that you can eat or take with you
Learn about what makes food filling
General Nutrition Takeaways:
Food items that are ranked with the most long term satisfaction are high in fiber, protein
and water content.
Materials:
Some of the following purchased from your local dollar store or gas station.
Check nutrition labels and choose things that are generally lower in fat, sugar and sodium and high in fiber. Don’t rule out things that have moderate amounts fat, sugar and sodium. Having a variety of nutrient profiles can make for educational comparisons.
Resealable Sandwich Bags
Peanuts
Mixed Nuts
Spicy Nuts
Almonds
Raisins
Craisins
Cereal
Pretzels
M&Ms
Dried Bananas
Dried Mango
Dried Pineapple
Dried Prunes
Practical Tips
Trail mix is a great option because it can be high in fiber and protein and it is shelf
stable
Health Risks and Benefits
Trail mix is satisfying but can also be very calorie dense. This isn’t necessarily bad,
but is helpful to be aware of
Fiber helps to regulate digestion and keep you feeling full
A diet high in fiber can lower the risk of diabetes and heart disease
Dried fruit is a great source of fiber
Nuts are a great source of non meat protein and fat
Cereal is often fortified with vitamins fiber and protein
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