Bread is an inexpensive and versatile food that you can use to create many nutritious snacks. Make your snacks using whole grain bread because it supplies more fiber and nutrients and less sugar than many types of white bread. Look for ingredients to complement the bread that also supply some nutrients and do not contain a large amount of saturated fat or sugar like butter, cream cheese or jelly.
Toast with Avocado Slices and Salsa
A slice of whole wheat toast can serve as the base for a nutrient-dense open faced sandwich. The whole wheat toast will supply fiber, and many brands are also fortified with iron. Toast your bread and layer it with thinly sliced avocado. Top it with homemade salsa, which you can make by chopping fresh tomatoes and combining them with minced jalapeno, minced garlic, a sprinkle of chopped fresh cilantro and some lime juice. The avocado supplies potassium and unsaturated fat and the salsa adds vitamin C.
Honey and Cinnamon Toast
If you enjoy a sweet snack, try adding honey to a slice of whole wheat toast for some natural sweetness without any refined sugar. Top with a sprinkle of cinnamon. Experiment with other spices to change the flavor of your snack. Apple pie spice, pumpkin pie spice or ground ginger all pair well with honey.
Bread Strips with Dip
Plain bread can be a tasty and satisfying snack when it is accompanied by several different dips. Mashed avocado is a potassium-rich dip and cottage cheese will add some calcium to your snack. Yogurt is a healthy food that adds calcium and protein to your snack. Other healthy dips include hummus, salsa and melted low-fat cheese. You can toast your bread for a crunchy version of the snack as well.
Half-Sandwiches
A whole sandwich may be more food than you need for a snack, but a half sandwich can be just the right size and you can customize it with your favorite fillings. Shredded chicken and cheese incorporate protein and calcium into your sandwich, while lean turkey with chopped vegetables add several vitamins and minerals. Other nutritious fillings include peanut butter with banana slices, apple slices with low-fat cheddar cheese, alfalfa sprouts and tomato slices or lean roast beef with pear slices.
References
- "Healthy Family, Happy Family: The Complete Healthy Guide to Feeding Your Family"; Karen Fischer; 2010
- "Healthy Eating for Families"; Rosemary Stanton; 2007
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