Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN
In the last couple of years, there has been a huge boom in the health market. Consumers are jumping onto the latest health craze and excited for the next trend to come crashing in. However, something that has stayed constant has been the need to stay healthy and get enough protein while always on the move. There have been countless shakes, supplements and powders created for those who are looking to up their protein game. But these products often fall short when it comes to ingredient list, sourcing, sustainability and quality.
Protein bars have stepped up in recent years with innovation and creativity but ingredients are even more under scrutiny. Consumers are looking to move farther away from chemically made powders or animal-based protein sources and more towards real food, plant-based protein bars instead.
Unfortunately, we live in a time when there are a lot of unnecessary fillers and additives in our food system. Protein bar additives and preservatives are super common in the ingredient list so it is up to consumers to always read food labels. If there are unrecognizable words on the ingredient list, it’s probably not something you should put into your body. A high quality protein bar selection should have ingredients that are simple and contain only foods that you are familiar with.
Let’s learn a bit more about protein. Protein is a macronutrient needed for a litany of functions and processes in the body. It’s especially important when it comes to cellular and muscle growth and repair. Thankfully, protein comes from many different sources, such as plants, vegetables, grains, fish, poultry, eggs and dairy. Whey and casein are the two proteins found in milk and happen to be the most widely studied and researched protein powder. Whey protein benefits span the gamut from muscle growth, lowering blood pressure and even enhancing antioxidant capacity. There are advantages to using casein protein especially prior to sleep as research has found that casein protein can help increase muscle protein synthesis overnight.
However, the increase in demand for plant-based protein sources has been a noticeable trend in recent years as consumers are looking to support animal welfare and sustainability. Examples of common plant based protein sources are pea protein, hemp protein, soy protein and each contain various benefits such as immune boosting, memory enhancing, and anti-inflammation. The key thing that differentiates the various protein sources found in protein bars is finding a source that is easy for you to digest. Because each protein source has a standout nutrient, whether it’s iron, magnesium or vitamin K, it’s a good idea to occasionally switch up where you are getting your nutrients from. That way, your diet doesn’t have any nutritional gaps.
A few years ago, seeing sugar, honey and natural sweeteners in protein bars was borderline blasphemy! That’s because consumers were so focused on foods that were low in calories and were seeking out non nutritive sweeteners instead in their protein bars. They were subbing in zero calorie sweeteners like aspartame, sucralose or sorbitol in order to keep nutrition facts and labels reading 0g of carbohydrates and 0g of added sugar. For example, sugar alcohols, like xylitol and sorbitol, do not contain calories and don’t cause blood sugar levels to go up which is why they are desirable for folks looking to manage their blood sugar levels. What we didn’t know back then was that these artificial and zero calorie sweeteners were great short term, as they were not impacting blood sugar levels, but they were negatively impacting the brain.
When artificial sweetener gets broken down in the gut, the brain continues to look for something sweet. Unfortunately, artificial sweeteners do not satisfy what the brain is seeking and that’s when cravings and sugar urges come into the picture. These non-nutritive sweeteners affect the brain activity involved in taste and reward. Although everyone reacts differently, some people may feel less satisfied and ultimately empty until they start reaching for more calorie dense foods.
Even though non nutritive sweeteners don’t affect energy levels or blood sugar levels, they do affect the gut microbiome in which they are metabolized. The byproduct of their metabolism, known as metabolites, have the capacity to impact brain function. While this remains highly individualized depending on the person, sometimes the ingestion of these types of sweeteners can result in a higher proclivity towards anxiety, depression and fatigue.
Natural sweeteners like honey, coconut sugar, maple syrup or agave nectar, are the better way to go when it comes to sweeteners. Unlike artificial sweeteners, these natural sources provide the body with useful and helpful vitamins, minerals and antioxidants as well as gut healing properties. Plus, these natural sweeteners are derived from nature, not from a lab, which is always a plus, especially when it comes to the taste factor. When it comes to protein bar ingredients, pure sweetness from honey compared to the doctored sweetness from sugar alcohols makes natural sweeteners the better choice.
Fiber content matters so much in a protein bar because the soluble and insoluble fiber components are going to support the protein in helping to slow down digestion and keeping bellies full. Because fiber travels through the gut slowly, it not only releases good bacteria along the way, but it keeps our systems regular. By promoting regularity, our digestive systems continue to be a well-oiled machine!
Ensuring that bars contain dietary fiber is crucial for supporting digestive health. Opting for protein bars that incorporate genuine fiber sources, such as oats and almonds – similar to those used in Kate's Real Food – is an excellent approach to maintain authenticity in your dietary choices.
Healthy fats in snacks are a pillar in crafting something that will actually keep you full. Thankfully Kate’s Real Food ingredients contain almond butter and peanut butter which provide another level of satiety and fullness to the high quality protein bar. The nutrients that stem from these healthy fats range from vitamin A to vitamin E, both of which help enhance and protect eye health and keep joints healthy. Other fats like MCTs in protein bars are quite common however they are not considered heart healthy fats as these fats typically stem from dairy products. The best thing to do is find healthy fats in protein bars from real, wholesome nutrients because those are the most beneficial to our health in both the long and short run.
]]>However, not all gluten-free snacks are created equal, and it’s important for consumers to be knowledgeable about what they’re purchasing. Keep reading to explore the world of gluten-free snacks, what to look for on labels, which ingredients to avoid or seek out, creative ways to incorporate gluten-free snacks into meals, and how these snacks have evolved in terms of taste, variety, and accessibility.
When shopping for certified gluten-free snacks, the first thing consumers should look for is the gluten-free certification logo on the packaging. This logo indicates that the product has undergone thorough testing to ensure it meets the standards for gluten-free labeling. Additionally, consumers should scan the ingredient list for any potential sources of gluten, such as wheat, barley, rye, or their derivatives. Keywords to watch out for include “wheat flour”, “malt extract,” or “modified food starch.” Being diligent about reading labels and understanding the importance of gluten-free certification is crucial to make informed choices and avoid any unwanted gluten exposure.
For a healthy gluten-free snacking experience, consumers should opt for snacks that are made with wholesome ingredients. Look for snacks that are rich in fiber, protein, and healthy fats, such as those made with whole grains like quinoa, brown rice, or millet. These ingredients not only offer nutritional benefits but also enhance the taste and texture of the snacks. On the other hand, it’s essential to avoid snacks that rely heavily on refined flours, excessive sugar, artificial additives, and preservatives. Opting for snacks made with natural ingredients will provide you with more nutrients and contribute to your overall well-being.
Incorporating gluten-free snacks into your daily meals can be both exciting and rewarding. Start by using gluten-free crackers as a base for delicious bruschetta or as a crunchy topping for soups and salads. You can also transform gluten-free tortilla chips into a flavorful nacho platter or pair them with fresh guacamole or salsa for a healthy snack option.
Another creative idea is to use gluten-free granola or your favorite granola bars as a topping for yogurt or as a crust for homemade desserts. By exploring these innovative ways to incorporate gluten-free snacks into your meals, you can add variety and flavor to your diet while enjoying the benefits of a gluten-free lifestyle.
Gluten-free snacks have come a long way in terms of taste, variety, and accessibility. Initially, gluten-free options were limited, often lacking in flavor and texture. However, as the demand grew, manufacturers began investing in research and development to create snacks that were not only gluten-free but also delicious.
Nowadays, gluten-free snacks encompass a wide range of choices, including savory snack options like kale chips, roasted chickpeas, or vegetable crisps. Furthermore, advancements in technology and ingredient substitutions have made it possible to create gluten-free versions of beloved treats like cookies, brownies, meal replacement energy bars and even pizza crusts. This increased accessibility and improved taste have made it easier for individuals on a gluten-free diet to enjoy their favorite snacks without feeling deprived.
Finding healthy and tasty gluten-free snacks for kids and adults is no longer a daunting task. By understanding the importance of gluten-free certification, deciphering labels, seeking out beneficial ingredients, and exploring creative meal planning, you can embrace a gluten-free lifestyle while still indulging in delicious snacks.
The evolution of gluten-free snacks has brought us to a point where there are endless options available, catering to the diverse tastes and preferences of both children and adults. So, whether you’re snacking on-the-go or planning a meal, take a moment to appreciate the journey gluten-free snacks have undertaken and savor the flavorful choices that now await you.
]]>As you hit the slopes, maintaining a steady energy level is paramount to ensuring an enjoyable and safe winter sports experience. Energy-boosting ski snacks play a pivotal role in sustaining your stamina throughout the day. Consider packing nutrient-dense options such as granola bars, which provide a perfect balance of carbohydrates, protein, and healthy fats. Nut butter pouches are another convenient choice, offering a quick and tasty source of sustained energy. The combination of carbohydrates and protein helps replenish glycogen stores and supports muscle recovery, ensuring you can conquer the slopes like a pro.
Cold weather and high-altitude environments pose unique challenges to staying hydrated and nourished. The cold can diminish your body's thirst response, making it crucial to be proactive about hydration. Opt for warm beverages like herbal teas or hot water with lemon to keep your body temperature regulated and ward off dehydration. Additionally, consider packing oatmeal packets, a warm and filling snack that provides a good dose of complex carbohydrates to keep your energy levels stable. For high-altitude adventures, where oxygen levels are lower, consuming foods rich in iron and B-vitamins, such as lean meats and leafy greens, can help optimize oxygen transport and energy metabolism.
Convenience is key when you're navigating the slopes at a resort or enjoying winter activities. Portable snacks ensure you can refuel without interrupting the flow of your adventure. Dried fruit and nuts make for an excellent on-the-go option, providing a mix of natural sugars, fiber, and healthy fats. These snacks are lightweight, easy to carry, and don't require refrigeration. Paired with a selection of organic granola bars and nut butter pouches, you'll have a number of portable options to keep you energized and focused in cold climates.
Working or playing in cold weather requires a strategic approach to nutrition. Cold temperatures can increase your body's energy expenditure as it works harder to maintain a stable internal temperature. To combat this, include warm and hearty meals in your diet, such as soups, stews, and chili, which not only provide essential nutrients but also contribute to your overall thermal comfort. Prioritize protein-packed skiing snacks like jerky or protein bars to support muscle maintenance and recovery in the face of challenging conditions. Maintaining a well-balanced diet during cold weather ensures your body has the fuel it needs to thrive in the frosty environment.
Winter athletes, with their heightened physical demands and exposure to cold climates, have unique nutritional requirements. In addition to the snacks mentioned above, incorporating a mix of carbohydrates, proteins, and healthy fats into regular meals is crucial. Complex carbohydrates, like whole grains, help sustain energy levels, while proteins aid in muscle repair and recovery. Healthy fats, found in avocados, nuts, and olive oil, contribute to overall well-being and help insulate the body against the cold. Proper hydration remains paramount, so be sure to consume water regularly and supplement with sports drinks if engaging in prolonged and intense winter activities.
Embarking on a winter sports adventure is a thrilling experience, but it comes with its own set of nutritional challenges. From energy-boosting ski snacks to staying hydrated in cold, high-altitude conditions, arming yourself with the right knowledge ensures you'll conquer the winter climate with vitality and enjoyment. So, pack your granola bars, nut butter pouches, and other nutrient-dense snacks, and hit the slopes with the confidence that your body is well-fueled for the cold ahead.
]]>Exercising is a key ingredient in choosing to follow a healthy lifestyle. However, in order to take exercise to the next level and optimize results, nutrition should also be a part of the equation. And that means eating well both before and after the workout. There is clear evidence that smart and diligent nutrition can help enhance and prolong exercise results. That’s why fitness nutrition has never been more popular and why education on this matter is of the utmost importance.
A bit of science 101 for you. Every cell in the body needs energy to function. And that goes beyond basic functioning and survival; every cell has to have energy to react, repair, recover, travel and to ultimately, thrive. But where does the energy come from to perform these tasks? It comes from the foods we eat! Our bodies are searching for macronutrients in food, like carbohydrates, to give us energy to do things (like get out of bed in the morning, go on a hike or take a jog) and for macronutrients, like protein, to help repair and build muscles. Carbohydrates and protein are the pillars in endurance and strength training and help support sustained stamina in any exercise routine as well as workout recovery.
Let me share some physiology so you have an understanding of what exactly happens to the body when you workout. When you exercise briefly or for short periods of time, your body uses readily available glucose to help you run that mile, do a kettlebell swing or complete a minute of jumping jacks. This is when the banana you ate in the morning, your pre-workout energy bar, or oatmeal comes in handy because these foods have been quickly broken down and can be utilized for fast and efficient energy. The foods you decide to eat pre-workout can truly amplify your workout readiness and stamina.
However, when you are engaging in exercise for a longer period of time, your body may have already gone through the readily available glucose circulating in your bloodstream. Therefore, it needs to dip into glycogen reserves (which is where the extra storage of energy or glucose is preserved) in your muscles and liver to complete whatever rigorous task at hand. Your workout stamina and long lasting energy is dependent on this metabolic process known as glycogenolysis, for that extra oomph to get you through your activity.
During your exercise or long hike, those hard at work muscles and fibers have been torn, loosened and frayed. This breakdown process is completely normal and is expected during physical activity. Now, muscle repair and muscle growth through proper nutrition comes into play. Essential amino acids (that your body needs to get through food) like lysine, isoleucine, leucine, are needed for protein synthesis and muscle rebuilding. Muscle recovery through protein is next up at bat, waiting to help soothe and heal the body post exercise.
The body looks for dietary protein sources through proper food choices to help deliver the building blocks of healthy and strong muscle repair. Protein can be found in animal products, whole grains, nuts, seeds, eggs, protein powders, or even in the plant protein. In fact after your exercise, you should look for at least 15 grams of protein to help replenish your body which is ideal for post-workout recovery and to facilitate muscle repair and regrowth. Some folks may opt for even more protein after their workout regimen depending on their age, body mass, and individual nutrition and performance goals. Isn’t sports nutrition fascinating?! I think so too!
As you can see, your path towards having a rockin’ exercise session is to get some solid pre-workout energy through mostly carbohydrates and then hit the protein for some post-workout recovery. This combination is the key to successful exercise and gym nutrition. Sometimes people find this feat difficult so they often rely on convenient, on-the-go and ready-to-eat nutrition bars. Luckily, pre-workout energy bars and post-workout protein bars are there to support these exact goals and it’s up to you to find out which bars are best to integrate into your lifestyle.
Kate’s Real Food energy bars have become a favorite energy bar for athletes and even amongst non-athletes alike. That’s because energy bars that are filled with natural energy sources, like oats, honey, dried fruit, brown rice crisps, certainly can set the stage for peak workout performance. Those ingredients are readily digested and allow the body to fire away its energy at an efficient speed, which is especially essential during a workout. Energy bar ingredients should be filled with only ingredients that are recognizable and easy to pronounce, just like Kate’s Real Food energy bars.
Some bars don’t just stop at the energy they provide. An ideal energy bar is also able to strike the balance in the protein and muscle recovery department as well. Look for a bar that is able to provide a solid amount of protein coming from ingredients like nuts, seeds and oats. This is not only imperative for blood sugar stabilization but also in allowing the body to stay satiated. If you are looking to further up the protein to align more with your workout regime or specific athlete diet, protein bars can help further support these goals. Ideally you want to find a bar that contains at least 15g of plant based protein which will take your muscle repair, recovery and protein-rich diet to the next level. A bar with this much protein is a great gym snack to throw into your bag and eat before you tackle your next activity. Plant protein combined with the natural energy sources, like dried fruit, oats and honey, are ideal for those looking to get the most protein bar benefits and maximize their fitness and overall health.
Maintaining sports nutrition can be challenging, particularly when trying to achieve a balance between natural energy provision and muscle recovery. A good strategy is to have a small snack before your workout for an energy boost, followed by a more substantial snack afterwards to aid in muscle recovery. This approach can help you find the right balance for both your body's needs and overall health. It's a good idea to keep some nutritious snacks readily available in your backpack or car. This way, you can easily support your energy and muscle recovery needs, regardless of where you are in your fitness or health journey.
]]>Life is overscheduled, supremely packed, and plain ol’ busy! And this isn’t necessarily a bad thing, but it may make less room for the essential things in life…like meals! Whether we are traveling, hustling from activity to activity or simply just on-the-go, we can often catch ourselves in a bind without a warm meal nearby. Thankfully, this active lifestyle lends itself to the ever-present rise in eating on-the-go and that’s where energy bars, like Kate's Real Food, come into play.
There’s nothing worse than being mid-hike, mid-commute, or even mid-meeting and find your stomach rumbling so loudly that the person next to you may hear your belly calling out for food. Energy bars coming from real food, like Kate’s Real Food bars, are the ideal solution in these scenarios. Not only do they quickly stop your stomach from making some really egregious noises, but they give you an energy boost and quench hunger pangs with whole food ingredients like oats, honey, nuts, and dried fruit.
The notion of energy bars has been quite desirable for some time, but natural, organic, and real energy bars are exactly what consumers are looking for right now. They want to be able to look at ingredient lists and pronounce the ingredients with ease and familiarity. But that wasn’t always the case. Take candy bars for instance. They were the first form of “energy bars” because they could easily fit into your backpack and can satisfy hunger in just a few bites. It almost didn’t matter what ingredients were packed into these rectangular, brightly colored, chocolate bars because consumers cared a whole lot less about health and nutrition back then. Nutrition research was still an immature field, obesity and diabetes weren’t an epidemic and we knew way less about the impact ingredients like high fructose corn syrup and trans fats had on our short term and long-term health. In fact, clean eating and health-conscious consumers did not broadly exist the way they exist today! However, now that consumers are expertly aware of nutrition labels, a snack evolution erupted, and these candy bars shuffled towards the back of the line while other energy bars started to make their way towards the limelight.
There have been many rounds of popular energy bars that were considered the “it” bar. From bar flavors that satisfied consumer preferences like birthday cake, to pumpkin spice, these no-so-healthy energy bars had anything but natural ingredients. Loaded with sneaky sugar sources, synthetic additives and protein powders, consumers continued to eat these meal bars and continue with their busy lives. In fact, the bar texture was typically rock-hard by the time it was even in the consumers hands.
After more research has come out about artificial sweeteners and how it impacts the brain's desire to continue to crave sweet food, consumers steered farther away from these meal or snack replacements and were hungry for a change. Consumers wanted to eat real energy bars made from real ingredients. They wanted to follow snack trends, like chocolate flavors and nut butters, and started to look for ingredients that were sustainably sourced and had organic certifications. Consumers wanted to feel assured that the company making the energy bars actually cared about what was going inside of the bars and into the bodies of their consumers. And thankfully, Kate's Real Food met the new and evolving snack criteria that consumers cared about.
If there were a texture and taste analysis of the first iteration of energy bars vs an energy bar made with real ingredients there would be no question that Kate's Real Food would reign supreme. The natural ingredients don’t lie in their bars because the fresh ingredients keep the bar texture soft and malleable, unlike other energy bars that would harden after a few weeks on the grocery store shelves. The Kate's Real Food differentiation doesn’t stop with preserving teeth health because their bars are GMO-free and possess organic certifications, using only ingredients that we know are as pure and high quality as it gets.
When it comes to the ideal energy bar, these days consumers deeply care about what is exactly fueling them with this energy. People want to be fully aware of what is powering on their brains and supporting their muscles. More often than not, people would rather choose to have their bodies operate from ingredients like gluten-free oats, organic dried fruit and true source certified honey than a long and dubious word like high fructose corn syrup. Plus, consumers would certainly want to choose ingredients that have functional benefits, such as gut health, blood sugar stability, mood balance, and even immune supporting effects. Rest assured, the ingredients in Kate's Real Food lend themselves to provide such benefits.
Kate's Real Food hits the nail on the target when it comes to understanding what energy bar characteristics consumers want, such as desirable flavor profiles such as Lemon Coconut or White Chocolate Macadamia, sourcing ethically produced ingredients, addressing dietary restrictions all while also caring about nutritional content. There are new dietary needs that consumers care deeply about, especially gluten-free certification and making a non-GMO promise - all of which Kate's Real Food addresses and provides in their bars. They're able to align themselves perfectly with the existing health trends, like gluten-free, ethically sourced, non-GMO, and organic certifications because they care, and listen to what consumers want. Plus, they use real ingredients to help deliver real energy instead of using synthetic ingredients or artificial additives.
Kate's Real Food is a health-conscious consumer's gold mine, sourcing ethical ingredients that are delicious and delivering clean energy in the form of food, like oats, honey, brown rice crisps, not from synthetic ingredients. After reading the ingredient list on a Kate's Real Food package, you feel supported in knowing that your body will be energized from real foods which should make you feel that you did something good for you and your health.
]]>These healthy and delicious snacks not only satisfy cravings but also contribute to a well-balanced diet. In this post we will explore the benefits of incorporating all-natural snacks into your daily routine and discover the specific natural ingredients that can make a difference. From organic and gluten-free options to non-GMO and plant-based treats, we’ll cover it all and show you how to effectively integrate these nutrient-rich snack options into your lifestyle.
Recently, the demand for nutritious snacks for adults and kids has grown exponentially. People have become increasingly health-conscious and are opting for wholesome treats that align with their clean eating goals.
All-natural snacks are free from artificial additives and preservatives, providing a healthier alternative to traditional processed snacks. These snacks often contain whole food ingredients that are minimally processed, ensuring that you receive the maximum nutritional benefits from each bite.
A balanced diet is crucial for maintaining good health and well-being. All-natural snacks play a pivotal role in contributing to such a diet by providing essential nutrients without the empty calories found in many processed snacks. Nutrient-rich snack options, such as nuts, seeds, and dried fruits, offer a concentrated source of vitamins, minerals, and healthy fats.
Additionally, plant-based snacks, like veggie chips and roasted chickpeas, are not only satisfying but also provide a dose of fiber, promoting better digestion and a reduced risk of chronic diseases. By incorporating these snacks into your eating habits, you can strike a balance between indulgence and nutrition, supporting your overall well-being.
Incorporating all-natural snack ideas into your diet brings a multitude of health benefits. First, these snacks are rich in essential nutrients like vitamins, minerals, and antioxidants, which support overall well-being. By choosing nutrient-dense options, you can feel satisfied with smaller portions, making it easier to manage your weight and maintain a balanced diet.
Furthermore, organic snack options are grown without the use of harmful pesticides and chemicals, which can have long-term health consequences. Going for a gluten-free natural snack benefits those with gluten sensitivities, promoting better digestion and reducing inflammation. Non-GMO snack options are also crucial, as genetically modified ingredients have raised concerns about potential health risks. By opting for all-natural snacks, you can minimize exposure to these potential hazards and support sustainable agricultural practices.
When searching for healthy snack options, look for products made with plant-based ingredients. Nuts, seeds, and dried fruits are excellent choices, offering a satisfying crunch and a burst of flavor. Manyenergy bars and granola snacks are made with these wholesome ingredients, making them convenient options for adults and kids alike.
Additionally, consider snacks with whole grains like quinoa or brown rice. These complex carbohydrates provide sustained energy and are excellent alternatives to refined grains found in most processed snacks. Incorporating natural ingredients like chia seeds, hemp seeds, and flaxseeds can also enhance the nutritional profile, adding essential omega-3 fatty acids and dietary fiber to your diet.
Integrating healthy snacks into your daily routine is easier than you might think. Start by stocking up on your favorite whole food snacks and keeping them readily available at home, at work, or even in the car. When hunger strikes, reach for these nutrient-rich alternatives rather than reaching for processed junk food.
For adults, consider portioning out single servings of nuts, seeds, and dried fruits in small containers. This way, you can avoid mindlessly overeating and ensure that you are consuming a balanced snack. For kids, get them involved in the process by allowing them to choose their favorite snack options during grocery shopping. Encourage them to be adventurous and try new flavors and combinations.
As we wrap up our exploration of healthy snack options, it becomes evident that these wholesome treats for adults and kids offer an array of health benefits. From organic and gluten-free choices to non-GMO and plant-based options, the variety of all-natural snacks available is vast. By incorporating these nutrient-rich snack alternatives into your daily diet effectively, you can improve your overall well-being while savoring delicious flavors guilt-free. So, the next time you find yourself craving a snack, reach for the goodness of all-natural ingredients, like the ones found in our Kate’s Real Food energy bars and embark on a journey towards a healthier and happier you.
Keep reading to explore the essential aspects of game day nutrition, get answers to common questions like what to eat on game day and what athletes should eat before a game, and how to maximize performance across various sports.
Game day nutrition is all about providing your body with the right fuel to enhance performance and sustain energy levels. A well-balanced meal should consist of carbohydrates, proteins, and healthy fats. Carbohydrates are the primary energy source for athletes, providing the necessary fuel to sustain high-intensity activities. Whole grains, fruits, and vegetables are excellent sources of complex carbohydrates. Proteins aid in muscle recovery and repair, ensuring your body stays strong through the game. Lean meats, fish, eggs, legumes, and nuts are protein-rich options. Lastly, healthy fats, such as avocados and nuts, offer sustained energy and support overall health.
Before a game, it is important to consume a meal that is easily digestible and provides a steady release of energy. The best pregame breakfast combines complex carbohydrates, proteins, and fluids. A classic example could be a bowl of oatmeal topped with fresh fruits and a side of yogurt. This meal provides a balanced combination of carbohydrates for energy, protein for muscle support, and hydration from yogurt and fruits.
Football is a physically demanding sport that requires bursts of power and endurance. Football players of all skill levels should focus on consuming a meal rich in carbohydrates a few hours before the game. An ideal pre-football game meal could include a grilled chicken breast, sweet potato, and steamed vegetables. This combination offers the necessary carbohydrates, proteins, and essential vitamins and minerals for optimal performance.
Basketball is another sport that demands both explosive movements and sustained endurance. For basketball players, a pre-game meal should consist of a blend of carbohydrates, proteins, and fluids. A suggested meal that will provide a pre-game energy boost could include whole grain pasta with lean meat sauce, accompanied by a side of mixed vegetables. This meal provides the energy required for explosive movements, the protein for muscle support, and the hydration necessary to prevent dehydration during the game.
While specific sports may have varying demands, certain nutritional principles apply to all athletes. As we’ve covered through this article, it is essential to consume a well-rounded meal that balances carbohydrates, proteins, and fats. Additionally, hydration is vital before any game. Pre-game snacks like nutrient-packed energy bars from Kate’s Real Food, fruits, or a smoothie can provide a quick energy boost and breakfast for athletes on game day. Avoid heavy, greasy, or high-fiber foods that can lead to digestive discomfort during the game. Experiment with different foods during training to identify what works best for your body and performance.
Athletic performance and dialing in pre-game nutrition go hand in hand as nutrition directly impacts energy levels, endurance, and overall output. Consuming the right food before a game can provide the necessary fuel for peak performance and help prevent fatigue. Remember to focus on a well-balanced meal while also staying adequately hydrated. By following these simple guidelines and experimenting with different meal options, you can fine-tune your game day nutrition and fuel your victory on the field, court, or any other sports arena.
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Fortunately, there is a wide array of yummy, nutritional snacks that can be enjoyed guilt-free. In this article, we will explore the concept of healthy snacking, answer common questions such as what the healthiest things to snack on are, and provide you with seven delicious and nutritious snack ideas. So, let’s dive into the world of quick, easy, and super healthy snacks!
Nutrient rich snacks play a crucial role in maintaining a balanced diet. They provide essential nutrients, keep our energy levels stable, and support overall well-being. Opting for nutritious snacks not only helps manage weight but also boosts brain function, improves concentration, and aids in maintaining a healthy metabolism. By choosing healthy snacks at home, we can avoid the pitfalls of empty calories, excessive sugar, and unhealthy fats that are often found in processed junk food. It’s time to prioritize our health and make conscious choices when it comes to snacking.
When it comes to healthy snacking, it’s essential to choose options that are nutrient-dense, low in added sugars, and higher in fiber and protein. Fruits and vegetables are undoubtedly among the healthiest snack choices, as they are packed with vitamins, minerals, and antioxidants. You can enjoy a variety of fruits like berries, apples, or sliced melons, or opt for crunchy vegetables like carrot sticks or bell pepper slices.
Nuts and seeds are also excellent choices for quick healthy snacks due to their high protein and health fat content. Almonds, walnuts, pumpkin seeds, and sunflower seeds make for a satisfying and nutritious snack. If you’re looking for something that packs flavor, a granola bar that incorporates seeds and nuts is an excellent option.
Here are seven delicious and super healthy snacks to keep you satisfied throughout the day:
Craving something salty or sweet? Here are some healthy but good snack alternatives to traditional junk food:
Eating healthy doesnt have to be a compromise between taste and nutrition. By incorporating these delicious and wholesome healthy snack ideas into your daily routine, you can nourish your body while satisfying your cravings. Remember to keep a variety of healthy easy snacks, like Kate’s Real Food Snack bars, readily available at home for those moments when hunger strikes. Snack smart, feel great, and enjoy the journey to a healthier you!
]]>Here are some benefits of eating energy bars:
1. Easy to Incorporate
Bars are one of the greatest snack options or mini-meals available. They’re easy to find, carry, and consume. If you have little time in the morning for a meal, energy bars are great as a quick breakfast. You can also eat them before or during an activity such as a hike, in between meetings, or post workout for recovery purposes.
2. Curbs Appetite
Some energy bars have enough nutrients that they can help to stave off hunger and keep you energized throughout the day. Some healthy energy bar ingredients may even serve as a substitute for a meal replacement such as breakfast mentioned above.
3. Boosts Energy and Endurance
When containing the right ingredients, energy bars help to boost energy levels. These are a better option than fast food or junk food. It’s a quick and simple way to gain the daily intake your body requires. Just make sure you reach for energy bars with natural ingredients!
4. Great Before and After a Workout
Energy bars are also an ideal snack before and after a workout. They’ll keep you energized and allow you to retain strength after a long day. The nourishment you gain will help to power you through any workout or activity. They can even help your body to repair and strengthen tissue while aiding in the recovery process.
In addition to the many benefits to energy bars listed above, it's important to reach for those brands that offer better-for-you ingredients. Many energy bars come with too many calories and fat while others pack more nutrients through complex, quality ingredients. Reach for brands like Kate’s Real Food who use complex carbs, fruits, and nut butters to ensure a healthy fueling experience.
The ingredients that make up the composition of the bar matter, so always check labels before making a purchase. Again avoid bars that have exceptionally high calorie and fat content as well as bars with high sugar content. These bars provide more bad than good.
Focus on finding bars that have the highest amount of healthy ingredients. Complex carbs are much more healthy than refined, processed carbs. Fruit and nut butters provide protein, antioxidants, and more healthy nutrients. Artificial ingredients often contain higher levels of sugar, fat, and syrup than others.
Consider the purpose for which you need an energy bar. Are you seeking a quick breakfast option, a snack to curb midday hunger, or fuel for intense physical activities? Different bars cater to specific needs. For a quick breakfast option, opt for bars that provide a good balance of complex carbohydrates and proteins to kick-start your day. On the other hand, energy bars formulated for endurance sports should contain additional electrolytes and amino acids to support sustained performance and aid in recovery.
Personal preferences play a significant role in selecting the right energy bar. Consider factors such as taste, texture, and any dietary restrictions or allergens. Some bars include natural ingredients, while others may include artificial sweeteners or additives. Evaluating these factors will ensure that you find an energy bar that not only fuels your body but also please your taste buds.
Meal replacement energy bars have gained popularity as a convenient option for individuals with busy schedules or those looking to manage their calorie intake. When searching for an energy bar to replace a meal, it’s crucial to prioritize certain characteristics. Look for bars with a higher calorie count to provide substantial sustenance. These bars should also contain a good balance of macronutrients, with a particular emphasis on protein and fiber to promote satiety and prevent energy crashes.
For those engaging in outdoor activities and endurance sports, energy bars become an essential tool to sustain energy levels and support optimal performance. These bars should provide a concentrated source of nutrition, including easily digestible carbohydrates and protein to fuel the body during extended periods of exertion. Another important aspect is that they contain additional electrolytes to replace those lost through sweat, aiding in hydration, and preventing muscle cramps.
Energy bars have become a go-to choice for individuals seeking quick and convenient sustenance in a variety of situations. Here at Kate’s Real Food we know that many of the energy bars today are filled with unhealthy ingredients that only hinder your progress and goals. That’s why we craft each recipe with organic, gluten-free, whole ingredients that help to fuel and nourish your body. We have a variety of flavors and sizes to choose from as well. Whatever activity you use them for, enjoy the delicious combination of flavors and fuel your body with real food.
]]>When it comes to eating for gut health, a diet rich in whole, unprocessed foods is key. A gut-healthy diet emphasizes the consumption of fiber, fermented foods, and prebiotics. Fiber acts as nourishment for the beneficial bacteria in our gut, promoting their growth and diversity. Opt for whole grains, legumes, fruits, and vegetables to ensure an adequate intake of dietary fiber.
Additionally, fermented foods like yogurt, sauerkraut, and kimchi contain probiotics, which introduce beneficial bacteria into the gut. Prebiotic-rich foods, such as onions, garlic, and bananas, provide nourishment to the existing gut bacteria, helping them thrive.
To supercharge your gut health, incorporating specific superfoods into your diet can be highly beneficial. These superfoods provide essential nutrients, support a healthy gut environment, and promote the growth of beneficial bacteria. The first superfood to consider is bone broth, which is rich in collagen and amino acids that help repair the gut lining. Another superfood is ginger, known for its anti-inflammatory properties that can alleviate digestive discomfort. Finally, fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which reduce gut inflammation and support a healthy gut lining.
Embarking on a gut health diet doesn’t have to be daunting. Start by gradually incorporating gut-friendly foods into your meals. Increase your intake of fruits, vegetables, whole grains, and legumes to boost fiber content. Replace bland snacks with nutrient-packed options like Kate’s Real Foodorganic snack bars. Experiment with fermented foods like kefir, kimchi, and kombucha as tasty additions to your diet.
It’s also important to minimize the consumption of processed foods, sugary snacks, and artificial additives, as they can disrupt the balance of gut bacteria. Remember to stay hydrated by drinking plenty of water, as proper hydration supports healthy digestion.
If you feel that your gut health needs a reset, there are several options you can try! One effective method is to eliminate potential irritants and triggers from your diet, such as gluten, dairy, or highly processed food, for a short period of time. It may sound hard and you might be wondering, “what will I eat?”, but there are a number of tasty, healthy snacks out there with minimal, whole food ingredients. This allows your gut to heal and rebalance. Introducing a variety of fermented foods and probiotic supplements can also help replenish beneficial bacteria. Additionally, managing stress levels through practices like meditation, exercise, and sufficient sleep can positively impact gut health. Listening to your body and identifying any specific food sensitivities or allergies can further aid in resetting your gut health.
Eating for gut health is an approach that nurtures both our physical and mental well-being. By adopting a gut-healthy diet, incorporating superfoods, and following a few simple steps, you can promote a thriving gut ecosystem. Remember, a good gut health diet is all about eating foods that help your gut, like unprocessed foods, fiber, and fermented foods. It’s essential to listen to your body, make gradual changes, and seek professional advice if needed. Prioritizing your gut health can pave the way for improved digestion, enhanced immune function, and an overall sense of vitality. So, start nourishing your gut today and reap the rewards of a healthier you!
]]>Lots of people are interested in following a healthy diet but don’t know which is best for them. Thankfully, a whole-foods, plant-based diet may be the right solution. A plant-based diet consists of mainly whole foods that are minimally processed. In fact, this type of eating pattern is particularly full of nutrient dense foods, coming from an array of real food sources, like whole grains, beans, nuts, fruits, and vegetables. It contains minimally processed foods, removes refined foods and processed oils, and contains a chock full of nutrients and antioxidant-rich foods. This way of eating is not only beneficial for the environment due to the increase of intake of plant-based foods, but it’s also considered a heart-healthy diet thanks to the abundance of anti-inflammatory phytonutrients, antioxidants, and flavonoids coming from the whole foods. The nutritional benefits of plants are seemingly endless!
A plant-based diet and a vegan diet are quite different. That’s because you can eat animal products in a whole food, plant-based diet while a vegan diet forbids them. While the majority of focus in a plant-based diet is to eat more whole foods, it does allow flexibility in consuming foods like eggs, cheese, milk, butter, fish, poultry, and beef. A vegan friendly diet does not allow for those types of foods.
One of the biggest misconceptions about a plant-based diet is that it’s an all-or-nothing approach. Most people are intimidated by the concept because they feel it isn’t sustainable. In fact, the easiest way to start a plant-based diet is to adopt it for one or two days a week and monitor how you feel. With more whole grain foods, fruit and vegetables consumption and plant-based snacks, you can assess for yourself and see if this approach works for you.
Also, people believe that a plant-based diet is mainly a vegetable-based diet and that isn’t necessarily true for all. You do tend to consume lots of vegetables in a whole foods, plant-based diet but food choices also include whole grains, lentils, beans, fruit, nuts, seeds, olive oil, etc. Rest assured, following a plant-based diet doesn’t mean you have to restrict yourself from occasionally eating beef, poultry, eggs, and dairy. You can provide your body with a balanced diet, mostly from plants and a little from animal products as part of a healthy lifestyle.
A plant based diet is a healthy and fantastic way to provide your body with heart-healthy vitamins, like vitamin E and unsaturated fat, immune protecting vitamin C, and regulating and filling fiber. The benefits of a plant-based diet can be seen across the board when it comes to metabolic health as it’s been linked to lowering cholesterol, regulating blood sugar and blood pressure, staving off diseases and obesity, and providing protective properties to our bodies. Because you are getting dietary fiber sources from a wide arrangement of foods, like beans, lentils, vegetables and fruit, not only will you be more regular but a plant-based diet is also associated with weight loss. These natural fiber sources take longer to digest, which may lead to less energy consumption throughout the day.
Plant-based diets can be extremely healthy, especially when you arm yourself with core ingredients that not only benefit your health but keep you full and satisfied too. A plant-based diet can look different for everyone but it’s critical to find protein in plant-based foods like beans, nuts, legumes, seeds, veggies, whole grains, and oats because you are limiting animal-sources of protein, like eggs, dairy, butter, poultry, and fish. With enough protein coming from sources like green peas, green leafy vegetables, quinoa, black beans, soybeans, tofu, you could support your body with plenty of protein.
You want to be able to see real ingredients in a plant-based diet, eat them somewhat directly from the source. Stocking up on ingredients you’ll enjoy will help you along this health journey. Consider keeping a variety of seeds, spices, and seasoning to help jazz up grains like oats or quinoa, colorful mixtures of fruits and vegetables, as well as wholesome olive oil and vinegar mixtures to create sauces and marinades.
Sometimes people only think of breakfast, lunch, and dinner when they move to a new diet or lifestyle and don’t account for snacks or last minute nibbles. It’s important to feel supported in that category of snacking too, especially when you are looking to eat a certain way for the entire day. Keep plenty of snacks around the house so you feel prepared for a travel day, an afternoon snack, or just a quick bite! Plant-based snacks could be challenging to find, especially if you are looking for unprocessed, whole food based bars with real ingredients that actually taste good!
When you are looking for healthy and reliable plant-based snacks, it’s great for the base to contain whole grains, like oats, quinoa or rice or be nut-based like almond, peanut or cashews. This will ensure you are getting the most nutrition bang for your buck. Thankfully, Kate’s Real Food snack bars contain these healthy, whole foods ingredients in their bars. You’d be getting B vitamins coming from the oats that help keep metabolism going strong and vitamin E coming from almonds that have protective effects against disease and illness. Just be sure the bar contains real ingredients as you want to soak in as many nutrients as possible in your snacks.
Kate’s Real Food satisfies all of the quotas in a plant-based lifestyle because they only contain real ingredients, with real flavors, and with real nutrition. Plus, you can sample so many adoring flavors, like Lemon Coconut or Dark Chocolate & Cherry Almond, that you can keep in your hiking backpack, your car, or even at your desk at work. You never know when hunger will strike! Be sure to also stock up on nuts like pistachios, walnuts, almonds, dried fruits like figs and apricots, and roasted seeds like pumpkin and sunflower so you can either munch on them as a snack or add them to your salads, smoothies, or morning parfaits.
A plant based diet is a diet consisting of more plants - plain and simple! It doesn’t have to be intimidating or difficult to start. It can look different for everyone but always focus on the basics - think whole foods! Whether it’s whole grains like oats, legumes, beans, nuts, dried or fresh fruits and veggies, you can soak up vitamins and minerals from these nutrient dense sources. In addition to plants, it’s key to give your kitchen a makeover with unprocessed foods, natural food sources, real ingredients and protein-rich plant forward snacks, like nuts, seeds, dried fruit and nutrient dense bars like Kate’s Real Food. That way, you know you can feel supported in times of need when a craving hits!
]]>Whether you’re looking for a quick pick-me-up or a guilt-free indulgence, mini snack bars offer a variety of flavors, portion-controlled sizes, and nutritional benefits.
Let’s explore the world of mini snack bars, their healthiness, caloric content, the best times to enjoy them, and what companies offer a great mini snack bar.
When it comes to mini snack bars, the quest for finding the healthiest option is crucial. Thankfully, many manufacturers offer mini protein bars, 100-calorie snack bars, and even dark chocolate mini bars.
These options cater to different dietary preferences and goals. Look for bars that are rich in protein, fiber, and healthy fats while being low in added sugars and artificial ingredients. Many brands have gained popularity for their commitment to quality ingredients and transparent labeling.
If you’re wondering about the nutritional breakdown of a mini bar, they are known for their portion-controlled sizes, making it easier to keep track of your calorie intake. On average, a mini snack bar ranges from 70 to 150 calories, depending on the brand, flavor, and ingredients.
A number of brands offer mini bars that contain around 100+ calories, ideal for those looking for a satisfying snack without excessive calorie consumption. Additionally, mini protein bars often pack a punch with 5 to 10 grams of protein, making them a great pre or post-workout and on-the-go option.
When to enjoy a mini snack bar depends entirely on your lifestyle and personal preferences. These mini bars can be a perfect mid-morning or afternoon snack to curb hunger and provide sustained energy until your next meal.
They are also great for pre or post-workout fuel, helping replenish energy stores and aid in muscle recovery.
Mini bars also make for convenient travel companions, satisfying your craving during long trips without compromising on nutrition.
In the category of convenient, pocket-sized snacks, mini snack bars have become a popular choice for those seeking a balanced and satisfying treat. With a variety of flavors, portion-controlled sizes, and different nutritional profiles, these mini bars cater to a range of needs and lifestyles.
While enjoying mini snack bars, it’s important to read the labels, opt for brands that prioritize natural ingredients, and choose flavors that align with your taste preferences. Whether you’re looking to satiate a craving, refuel after a workout, or simply keep a healthy snack on hand, mini snack bars are a delightful option that can keep you going throughout the day.
]]>“Hey mom, hey dad, can I have a snack?” Sound familiar? That is likely the first question your kid asks the minute they come home from their morning or afternoon activity. With so many choices these days, it’s hard to know if you’re fulfilling their snacking habits with good-for-you and healthy snack choices. Thankfully, Kate’s Real Food Mini Snack Bars deliver on both the health and taste front, so your kids will be satisfied after a long day and perfectly held over before dinner comes around.
When seeking your afternoon snack, simply look for a healthy fat like nut butter, a wholesome carbohydrate like gluten-free oats and some sort of exciting flavor notes, coming from dried fruit, chocolate, or honey. Kids will love anything with chocolate, right? With these staple ingredients comes a blend of protein, complex carbohydrates, and healthy fats which promises a leveled release of energy which is integral in both adults and kids alike. This steady release helps steer your child clear of sugar crashes, something that all parents are on the lookout for, especially after eating sugary and highly processed snacks.
The best afternoon snacks are those that your kid gets excited about and expresses their desire to munch on. With a variety of fun flavors and different colors, load up on the variety sample packs from Kate’s Real Food and let them sample a variety of flavors. That way, you can let them decide which flavors meet their fancy!
When picking out snacks at the grocery store or online, there are a few key nutritional components to seek out in a healthy after-school snack. The first is to look for a whole grain carbohydrate or complex carbohydrate as one of the snacks main ingredients. Ingredients are typically listed by weight on packaging, so if you see oats listed as the first ingredient, it means they make up the majority of the product, indicating you're good to go for a wholesome choice. Whether it be fruit, dried fruit, oats (like in Kate’s Real Food Bars) or gluten-free or gluten-full oats, you want to make sure that the kids are getting a slow drip of sustainable energy in their healthy after-school snack. That way, they can have a natural jolt of power to hang out with friends on the playground, get their homework completed, help out around the kitchen or even tidy up their room (wishful thinking).
Carbohydrates are the brain's preferred source of energy so you’ll be powering your brain with every bite you take! You don’t want to eat anything too heavy in the carbohydrate department because it has the potential to interfere with your kid’s ability to eat a balanced and wholesome meal at dinner.
The next component is to integrate healthy fats into the after school snack. Examples of healthy fats include nuts like almonds, walnuts or pistachios, tree nuts like peanut nuts, nut butters like almond or peanut butter, seeds like pumpkin, flax or chia seeds or avocado. These healthy fats provide essential vitamins to the brain, muscles and body such as vitamin A, D, E and K. With these nutrients, the body is able to perform necessary functions like heal a skinned-knee, maintain and develop strong bones, keep vision and eye health strong or even fight off a nasty bug going around your kid’s classroom.
As a great snack idea for kids that happens to be incredibly healthy and tasty, you can create a snack board. Generously spread a store bought nut butter like almond or peanut butter with no added sugar onto a cutting board and allow them to dip their favorite foods, like fresh fruit such as strawberries or clementines, or dried fruits, like apricots or dates. You can also include some dark chocolate chips and it will easily become one of their favorite afterschool snack ideas. In fact, it’s one of my favorite snacks too! If you desire, simply dip your favorite Kate’s Real Food bar into the nut butter for an extra dose of protein, healthy fat, and nutrients.
If you don’t have time to create a nut butter board, there are many advantages to buying store-bought snacks. You have a ton of variety, flavor profiles, and textures to choose from. Some kids would rather have a chewy snack in their lunch box while others would prefer something crunchy. By perusing the grocery store aisles together, you can sample a variety of healthy snack options and let your kid express their opinions. Plus, there are so many easy snacks to choose from that help parents and caregivers out a ton when it comes to lunch box planning.
The cons of store-bought snacks is that you have to make sure the ingredients align with your nutrition beliefs and values so you will need to read the labels. Another tip is to always look at the expiration date of the bars. Because store bought snacks and bars are typically shelf stable, you should always double check to make sure the snack has not yet expired.
The role of an after-school snack serves a hefty purpose; to provide quick nutrients and something easy to digest for your little one's tummy and to prevent them from being overly ravished at dinner time. Kate’s Real Food serves as a quick afternoon snack that can take just a few minutes to eat (especially if your kid is opting for the mini sizes), so your child can move on and focus on their next activity before dinner time. The last thing your kid wants is to miss out on their precious playtime eating their afternoon snack. That’s why you can incorporate mini bars as an easy kids snack by giving them two different choices of flavors when they get home from school, such as Oatmeal Cranberry & Almond or Lemon Coconut, and then offering a piece of fresh fruit on the side like a pear, clementine, or some raspberries. That way they can have something quick like a store bought healthy bar alongside something hydrating like fresh fruit. You can put the bar and the piece of fruit into a snack pack if they want to eat it in their playroom or outside while doing some arts and crafts.
There is a reason why kids love Kate’s Real Food as their go to healthy after school snacks. With dried fruit, chocolate chips, and nut butter, there is so much wholesome goodness in every bite. The variety of flavors is impressive, helping to expose your children to different flavors. You and your child won’t be disappointed.
When selecting snacks for school, it's important to find convenient, healthy snack options that your child will actually enjoy eating. Opting for whole food snacks is a great way to ensure they receive essential nutrients. Whole foods, such as fruits, vegetables, and nuts, provide vitamins, minerals, fiber, and other beneficial nutrition. To make them convenient for kids on-the-go, consider slicing fruits into bite-sized pieces or packing pre-washed and pre-cut veggies in a portable container that’s lunchbox friendly. Additionally, selecting snacks that are individually wrapped or portioned can save busy parents time and make it easier for kids to enjoy their snacks during snack breaks, lunch time, and field trips.
Preparing snacks that are quick and easy is key to ensuring your child gets the nutrition they need without sacrificing taste. A few examples of easy school snacks include:
Introducing more whole foods into your child's snack routine is easier than you might think. Offer a variety of fresh fruits, vegetables, and convenient healthy snacks. Encourage your child to choose their favorites at a local farm or grocery store and involve them in the preparation process, such as washing or cutting the produce. Another idea is to replace processed snacks with homemade options, like air-popped popcorn, roasted chickpeas, or baked sweet potato fries. These alternatives are healthier, delicious, and provide a fun way to explore new flavors.
For children with dietary restrictions, it's essential to find snacks that are both healthy and cater to their specific needs. For low-sugar snacks, try unsweetened applesauce, granola bars with natural sweeteners like honey, or homemade trail mix with nuts, seeds, and dried fruits. Just be mindful if your child’s school has nut allergy restrictions! Gluten-free snacks for kids can include rice cakes with nut butter, gluten-free pretzels, or veggie chips made from zucchini or kale. It's also worth exploring the options provided by specialty food stores, as they often offer a wide range of snacks tailored to various dietary requirements.
To ensure the school snacks you prepare for your kids are balanced and nutrient-rich, consider including a combination of macronutrients - carbohydrates, proteins, and healthy fats. For example, pairing apple slices with almond butter or serving whole-grain crackers with cheese provides a satisfying blend of nutrients and a filling snack for kids at school. Additionally, read the labels when purchasing packaged snacks and choose options that are low in added sugars and high in fiber. A great option for snacks to send to school are pre-portioned granola bars, like Kate’s Real Food Mini Snack Bars. Making these small adjustments can go a long way in ensuring your child's snacks are nourishing and well-rounded.
Finding the perfect balance between healthy and convenient snacks for school is a challenge that many parents face. However, with a little creativity and planning, you can provide your child with delicious and nutritious snacks that they'll love. By opting for whole food snacks, incorporating fresh fruits and vegetables, and exploring homemade alternatives, you can ensure your child's snacks are packed with the essential nutrients they need to power through their day. Always consider the dietary restrictions your child may have and explore specialized options to cater to their needs.
By following these tips, you can make snack time a fun and enjoyable experience while keeping your child energized throughout the school day. So go ahead, get creative, and embark on the journey of preparing tasty and wholesome snacks for your little ones.
]]>Fortunately, there is a wide array of yummy, nutritional snacks that can be enjoyed guilt-free. In this article, we will explore the concept of healthy snacking, answer common questions such as what the healthiest things to snack on are, and provide you with seven delicious and nutritious snack ideas. So, let’s dive into the world of quick, easy, and super healthy snacks!
Healthy snacks play a crucial role in maintaining a balanced diet. They provide essential nutrients, keep our energy levels stable, and support overall well-being. Opting for nutritious snacks not only helps manage weight but also boosts brain function, improves concentration, and aids in maintaining a healthy metabolism. By choosing healthy snacks at home, we can avoid the pitfalls of empty calories, excessive sugar, and unhealthy fats that are often found in processed junk food. It’s time to prioritize our health and make conscious choices when it comes to snacking.
When it comes to healthy snacking, it’s essential to choose options that are nutrient-dense, low in added sugars, and higher in fiber and protein. Fruits and vegetables are undoubtedly among the healthiest snack choices, as they are packed with vitamins, minerals, and antioxidants. You can enjoy a variety of fruits like berries, apples, or sliced melons, or opt for crunchy vegetables like carrot sticks or bell pepper slices.
Nuts and seeds are also excellent choices for quick healthy snacks due to their high protein and health fat content. Almonds, walnuts, pumpkin seeds, and sunflower seeds make for a satisfying and nutritious snack. If you’re looking for something that packs flavor, a granola bar that incorporates seeds and nuts is an excellent option.
Here are seven delicious and super healthy snacks to keep you satisfied throughout the day:
Craving something salty or sweet? Here are some healthy but good snack alternatives to traditional junk food:
Healthy snacking doesn’t have to be a compromise between taste and nutrition. By incorporating these delicious and wholesome healthy snack ideas into your daily routine, you can nourish your body while satisfying your cravings. Remember to keep a variety of healthy easy snacks, like Kate’s Real Food Snack Bars, readily available at home for those moments when hunger strikes. Snack smart, feel great, and enjoy the journey to a healthier you!
]]>Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN
Oats reign supreme when it comes to whole grains for a litany of reasons. Oats can lessen blood sugar spikes when compared to other breakfast cereals thanks to the fiber, thus leading to better health and blood sugar management.
Fiber is an indigestible carbohydrate, meaning it doesn’t contribute to calories in the diet. It is dense, like the roughage or bulk found in plants, fruit, beans and whole grains, that ultimately passes through the body thanks to its density and bulkiness. For that reason, people seek fiber for digestion in healthy snacks like Kate’s Real Food and in fruits and veggies because of its abilities to relieve constipation.
The health benefits of organic oats are quite impressive. Oats are a great source of fiber and contain lots of energizing B vitamins. Other whole grains like quinoa, barley, brown rice, and rye also contain fiber and similar vitamins to oats like iron, zinc, and magnesium.
Fruits, vegetables, beans, and lentils are also packed with fiber too. Some of these foods have soluble fiber while others have insoluble fiber.
Oats stand out amongst other high-fiber foods because they contain both soluble and insoluble fiber. Soluble fiber dissolves in fluids whereas insoluble fiber remains intact when mixed with fluids (like saliva, water and gastric acid) so it absorbs that fluid and provides bulk, helping to keep you regular.
You’re getting both the soluble fiber benefits such as cholesterol and heart health management and insoluble fiber benefits such as satiety and constipation relief when you dig into your overnight oats, or munch on the organic oats in Kate’s Real Food Bars. When you can, choose healthy snack bars with organic oats and incorporate fiber-rich snacks into your diet to even further help reap these health benefits.
What makes oats' nutrition profile unique is that they are rich in beta-glucan, which is a highly viscous soluble fiber. This helps to reduce our body's insulin response and blood sugar spikes after a meal. The soluble fiber helps increase the viscosity of the food in the stomach which positively delays the absorption of the oat, leading to longer bouts of satiety and lesser blood sugar spikes too.
In addition to its help with the digestive system, weight management, and blood sugar control, there are a slew of health benefits when it comes to consuming fiber. For example, the fiber found in conventional and organic oats , flaxseeds, nuts (all found in Kate’s Real Food), beans, fruits, and vegetables help to vacate the body of bad cholesterol, known as LDL cholesterol.
In fact, fiber helps to remove unwanted sticky cholesterol through stool. This mechanism has a positive effect on heart health because cholesterol levels can decrease and won’t have the ability to negatively impact the heart, blood flow, and blood pressure.
Comprehensiveclinical research has found that dietary fiber is key in the prevention of heart disease. That’s because dietary fiber reduces total serum cholesterol and LDL cholesterol concentrations, helping to reduce the incidence of mortality from cardiovascular disease. Therefore, it is possible to lower cholesterol with a fiber-rich diet.
Studies have also shown that high fiber intake is associated with a reduced risk of high blood pressure. Foods rich in fiber, like whole grains oats, can contribute to better blood vessel wall health and elasticity, leading to better blood flow and blood volume. Plus, inresearch high fiber foods have been found to contain beneficial nutrients that are broken down into nitric oxide, which may improve blood pressure through blood vessel expansion and vasodilation.
Research has pinpointed that the intake of whole grains, like oats, when compared to refined grains, have the ability to help with weight loss efforts. That’s because the fiber in oats may help reduce excess food consumption and energy intake throughout the day.
The fiber provides satiety, making snacking and overeating less likely to occur. Plus, the viscous fibers in oats have been shown to slow gastric emptying possibly contributing to enhanced feelings of fullness and satiety. These physiological mechanisms have been helpful for those looking to achieve weight management goals with fiber intake.
The long list of benefits of fiber for heart health has continued to prove itself again and again in research. Unfortunately, as a whole, Americans are not eating enough fiber, getting close to 15g a day. Only 5% of the population are meeting the recommended intake. Those that do not meet the recommended daily fiber intake are challenged to maintain bowel regularity, blood sugar management, and can have a higher risk of developing chronic diseases such as type 2 diabetes and cardiovascular disease down the road.
The dietary reference intakes recommend 25g for adult women and 38g for adult men through food and not through supplementation. Children are recommended to eat the amount of fiber by adding their age plus 5g fiber per day. Healthy children and adults have the potential to achieve adequate fiber intakes through a varied diet, rich in whole grains, like oats, fruits, vegetables, and legumes.
It’s possible to overdo your fiber intake if your body isn’t used to this type of tough-to-digest carbohydrate, so the best way to increase daily fiber intake is to add a few grams of fiber each day to your diet and assess how your digestive system responds. By slowly incorporating more, you can improve your digestion with fiber rich foods, like cauliflower, broccoli, beans, and oats.
While oats are naturally gluten-free, oftentimes gluten-free oats can get contaminated in the manufacturing and assembly process. So make sure to look out for labels that say “certified gluten-free” to ensure there is no cross contamination with other gluten containing products, like wheat, barley, or rye.
Eating enough fiber, coming from both soluble and insoluble fiber, can lower blood cholesterol levels, normalize blood sugar, reduce the risk of colon cancer and insulin levels and can even treat cardiovascular disease and type 2 diabetes.
A diet that is rounded in fiber is usually filled with other micro and macronutrients that are helpful in maintaining adequate health. Incorporating Kate’s Real Food Bars into your diet as a healthy snack will give your health a boost because it has fiber coming from not just the organic oats, but from other ingredients too like almonds, peanut butter, mango, and flaxseeds too.
The bars are great to help meet your fiber intake by breaking it into pieces, putting it on top of fresh yogurt with mixed berries, eating it after your lunch as a quick pick me up, or even enjoying it as a snack before or after your workout.
You can eat it alongside a colorful and crunchy salad for lunch or even crumble it on top of chia seed pudding in the morning to help enhance your diet with other fiber-rich foods. Choose high fiber snacks when possible and ensure you are always drinking lots of water to continue to move your digestive system along and keep you healthy as can be.
]]>Eating healthy when you’re picky may seem like an impossible task, but it’s all about finding foods that you enjoy and are also good for you. One of the best ways to start is by introducing new foods gradually. Start by adding a small amount of new food to your plate and gradually increase the portion size as you become more comfortable. Another tip is to experiment with different cooking methods. You may find that you enjoy food prepared one way but not another.
It’s also important to be patient with yourself. It can take several attempts before you acquire a taste for a new food. Don’t be discouraged if you don’t like something the first time you try it. Finally, remember that healthy eating is all about balance. It’s okay to indulge in your favorite treats every once in a while, just make sure to eat a variety of food to ensure you’re getting all the nutrients your body needs.
Now that we’ve covered some tips on how to start eating healthy as a picky eater, let’s talk about some foods that picky eaters will love. For picky toddlers, it’s essential to offer a variety of textures and flavors. Some healthy snacks for picky toddlers include whole-grain-crackers, sliced fruit, and yogurt. You can also try granola bars or muffins with hidden fruits and vegetables. These options make great, filling snacks for school and healthy grab and go snacks for toddlers.
Sometimes it’s all about finding healthier versions of their favorite foods. For example, if your child loves mac and cheese, try making it with whole-grain pasta and adding some pureed sweet potato for extra nutrition. Other healthy meals for fussy eaters include homemade pizza with whole-grain crust and plenty of veggies, and grilled cheese sandwiches made with whole-grain bread and topped with sliced tomatoes.
When it comes to snacks for fussy eaters, think outside the box. Instead of potato chips, try roasted chickpeas, air-popped popcorn, or a mini granola bar. For a sweet treat, reach for frozen yogurt bites made with Greek yogurt and fresh fruit.
Breakfast is the most important meal of the day, but it can be especially challenging for picky eaters who may not like traditional breakfast food like eggs or oatmeal. One option is to make a smoothie bowl with frozen fruit, greek yogurt, and topped with their favorite granola bar made with high-quality organic ingredients like those from Kate’s Real Food. You can also try making overnight oats with rolled oats, milk, and your favorite mix-ins like peanut butter and banana.
Another breakfast option is avocado toast. Mash up an avocado and spread it on whole-grain toast, then top with sliced tomato and a sprinkle of salt and pepper. For a sweet breakfast, try making whole-grain pancakes with mashed banana or pureed sweet potato.
Being a picky eater doesn’t have to mean sacrificing healthy eating. With some patience, creativity, and a willingness to try new things, picky eaters can enjoy a variety of nutritious foods. It may require some extra effort, but it’s absolutely possible. By gradually introducing new foods, being open to different cooking methods, and sticking to foods that are both tasty and good for you, you can expand your palate and discover a world of nutritious options. Whether it’s finding snacks for picky toddlers or creating healthy meals for fussy eaters, the key is to approach it with creativity and a willingness to try new things.
]]>Since ancient times, honey has been used for both medicinal purposes and for therapeutic uses. The compounds in honey such as flavonoids and phenolic acid help with a range of purposes from wound healing, alleviating stomach issues, to cough suppression. The antioxidants in honey have a protective effect in the body and can help the digestive, respiratory and cardiovascular system. That’s why incorporating honey into an already balanced diet and lifestyle can serve up some major health benefits.
Because there are so many varieties of honey, the vitamins and minerals composition vary based on its origin, processing and environmental conditions. Minerals like zinc, selenium, potassium and calcium are in honey as well as vitamins like vitamin C and vitamin B but the honey production process can cause these values to waver. That's why you want to look for a pure honey that is from sustainable honey sourcing and has the True Source Certified honey seal of approval. This will ensure the quality of the honey is pure, sustainable and environmentally friendly, just like all the bars offered at Kate’s Real Food.
Studies have found that foods with the phytonutrients in honey can offer protective properties against cardiovascular disease and even can reduce the oxidation of bad cholesterol LDL and can improve blood vessel dilation. Plus, honey can offer a barrier and protective lining to the throat when ingested, so it can be recommended to help suppress a cough or soothe a sore throat. As you can see, there are many health benefits in honey!
Because honey (and nearly any food product) can be deceitful in their claims and marketing on packaging, True Source Certified honey is a voluntary stamp that shows the honey has been third party tested for its claims. The quality of a product that is True Source Certified is double and triple checked so you know what you are getting is actually real, authentic, and honest. Plus, it confirms that the supply chain of the honey packers, honey processors, collectors, and local beekeepers are traceable and fall within standards of practice. Kate’s Real Food uses this auditing system to promise to their consumers that their sourcing of honey is in full compliance with U.S. and international trade laws. Talk about a stamp of approval! Honey traceability and honey purity are integral when choosing a good-for-you and natural snack bar which is why Kate’s Real Food decided to showcase their honesty with the True Source Certified marking on every one of their bars.
Thankfully, the True Source Certified voluntary and traceable stamp of approval is the golden standard for knowing if the honey in your product meets the high quality standards and requirements. There is no way of knowing if the honey is pure and authentic without this marking. It signifies honey purity as well as ensuring the product is sourced from ethical and sustainable resources while making a positive impact on the environment. Plus, with all of these checks and balances in play, you better bet the taste of the honey is as delicious and pure as it gets! When in doubt, always reach out to the company that sells the honey and ask questions that would make you, as a consumer, feel that the product is trustworthy and honest.
When looking at a honey comparison between raw, organic and regular, although often marginal, there are still some differences especially in the way they are processed. Because raw honey doesn’t go through any high heat, pasteurization or processing, there are more nutrients and naturally-occuring enzymes in raw honey than regular honey. The less processing, the more bioavailable nutrients and vitamins from honey to soak in!
Organic honey is different from raw and regular honey because the honey, bees, and flowers cannot be contaminated with chemicals, pesticides or anything that isn’t within USDA standards and guidelines. Within the United States, organic honey may or may not be raw so it’s always best to look at the label to see for yourself!
However, due to the fact that raw honey goes either straight to packaging or into already made products, consuming raw honey can pose a risk because it may contain bacteria known as clostridium botulinum. This bacteria is particularly harmful to babies or children under the age of 1 because of their developing immune systems and digestive tracts. For this reason, raw honey (and to be safe, any type of honey), is recommended to be avoided for children under the age of 1. Young children over the age of 1 can safely eat honey because their bodies can fight off and properly metabolize any potential bacteria spores.
Yes! Because honey derives strictly from nature, it contains a wide variety of trace nutrients, ranging from antioxidants to vitamins and minerals. Honey is filled with anti-inflammatory properties as well as phytonutrient compounds that help to ease cold symptoms and boost immunity too. When compared to other sweeteners, clinical studies have shown that honey consumption reduces blood sugar spikes after meals which help to keep blood sugar levels balanced. Despite any health misconceptions you may have heard, white table sugar does not contain any of the antibacterial, antimicrobial or metabolic properties that honey does, so when in doubt, reach for honey over other sweeteners in your cooking, baking and crafting in the kitchen. If you can, always opt for snack bars with honey, like Kate’s Real Food, over other sweeteners to help reel in some additional health benefits.
Embracing honey as a natural sweetener in our diet goes beyond its delightful taste, unfolding a myriad of health benefits and contributing to a more sustainable food system. The True Source Certified seal assures us of honey’s purity and authenticity, underpinning the commitment of companies like Kate's Real Food to ethical and environmentally friendly practices. Let's make the conscious choice for our health and the planet, because with every spoonful of honey or bite of a snack bar, we are indeed savoring nature's very own gold standard of sweetness.
]]>Protein snacks for kids on-the-go are essential for providing children with the energy they need to grow and develop. In this article, we’ll discuss how to get kids to eat healthy snacks, recommend some high protein snacks for toddlers, and provide some of the best snacks for kids on the go.
Healthy snacking is an important way to support your child’s growth and development. Snacks can help kids get the nutrition they need and prevent them from feeling overly hungry between meals. Getting kids to eat healthy snacks isn’t as challenging as you might think though! One way to encourage kids to eat healthy is to make snacking fun and appealing so that they build healthy snacking habits from a young age. Parents can accomplish this in a few ways:
1. Involve Kids in the Snack Selection Process
Allowing kids to participate in selecting and preparing snacks can make them more excited to eat what’s in front of them. Take your kids to the grocery store and let them choose fruits, vegetables, and other healthy options such as granola bars.
2. Make Healthy Snacks Fun
Come up with fun and creative presentations for healthy snacks. For example, make fruit skewers with a variety of colorful fruits or make a yogurt parfait with granola and berries.
3. Offer a Variety of Snacks
Offer options so that your child can choose their favorite. This will help them from getting bored with the same snacks over and over. It’s important to offer the right kind of snack that is rich in nutrients. One trick to doing this is combining two powerhouse nutrients: fiber and protein. Protein helps fuel growth and it also keeps our bodies healthy, full, fueled, and focused.
Protein is considered the body’s main building block and one of its most critical functions is supporting immune systems, so you want to make sure your kids are getting this essential nutrient.
The amount of protein kids need varies depending on their age and weight. Based on the Dietary Reference Intakes guidelines, children from the age of 1-3 years should have 13g of protein per day, while children from the age of 4-8 years should consume 19g.
Since protein can be found in many different types of food, meeting the daily recommendation can be relatively easy. However, if you find yourself with a picky eater, the best way to increase the protein in a child’s diet is to make kid-friendly treats with lots of versatility so even the pickiest of eats will be asking for seconds.
Toddlers have smaller stomachs, so it is important to provide them with high protein snacks that are easy to digest. Here are some great sources of protein for young children.
1. Dairy
Items like cheese, milk, cottage cheese, and greek yogurt are an excellent source of protein and calcium. You can add fresh fruit, honey, or granola to cottage cheese and yogurt to make it more appealing for your child
2. Eggs
This is an easy one! Cook eggs anyway they like and they’ll have a quick fix of protein for long lasting fuel.
3. Nut Butters
Nuts, seeds, almond butter, peanut butter, or sunflower butter are a tasty, non-perishable protein option.
4. Trail Mix
Trail mix is a protein and fiber packed snack consisting of nuts, dried fruit, and seeds.
Many of these recommendations can be prepared ahead of time and taken on the go, providing a single-serving, convenient high protein after school snack. And for busy parents, finding protein snacks for kids on the go can be a total lifesaver. Opt for a cheese stick for dairy or an organic mini snack bar from Kate’s Real Food for nut butters and dried fruit. These choices won’t leave you wondering how to make healthy snacks for school.
Providing kids with high protein snacks is a great way to ensure they are getting the nutrients they need for growth and development. As most parents know, when kids are well nourished they perform better in school and are better equipped to fight off disease.
By offering a variety of nutritious snacks, we can help our children develop healthy eating habits with lasting benefits. Whether it’s hard-boiled eggs for toddlers, trail mix for kids on-the-go, or snack sized granola bars, there are so many protein-packed snacks that kids will love.
Let’s get creative in the kitchen and start offering our kids snacks that are not only tasty but also beneficial for their health. With the right snacks like organic mini granola bars from Kate’s Real Food, we can help our kids grow up strong, healthy, and happy.
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Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN
Macadamia nuts serve as a nutritional powerhouse. That’s because these superfoods have the most bang for your buck when compared to other popular nuts such as almonds, walnuts, and cashews. In just 1 serving, macadamia nuts are the most nutrient-dense option because the fat and calorie content are high so you don’t need as many as you would other nuts. Because of this, portion control and mindful eating come into play because just a few macadamia nuts serve as a balanced snack and satisfying treat.
Macadamia nuts have more than double the amount of plant-based protein when compared to cashews, 7.5x more thiamin (energizing B vitamins) than almonds, double the amount of manganese (metabolism and brain boosting mineral) than almonds, more fiber and iron than walnuts. Just remember, all nuts serve as great sources of antioxidant rich, plant-based proteins so be sure to choose nuts that you enjoy eating!
Macadamia nuts are mostly high in monounsaturated fats, such as oleic acid, which is a similar fat found in heart healthy olive oil and avocados which have a wide variety of nutritional benefits. There have been numerous studies that link oleic acid to decreased inflammation, lower risk of heart disease, and blood sugar control thanks to increased insulin sensitivity. Macadamia nuts also contain a saturated fat known as palmitic acid, which is considered healthy when consumed in moderate amounts. Palmitic acid is key when it comes to hormone and metabolic health in the body.
The nutritional benefits of macadamia nuts are almost unequivocal of any other nut. That is because they have a high content of essential amino acids (proteins that our body cannot make and rely on food for) as well as polyunsaturated fats like omega 3-fatty acids, omega 6-fatty acids, and the trendy and important omega-7 fatty acids.
Omega-7 fatty acids known as palmitoleic acid has become buzz-worthy because of the popular sea buckthorn plant used in supplements and beauty products which is high in omega-7’s, antioxidants, vitamin A and C.
Again, macadamia nuts contain both monounsaturated fats, like omega-7s (palmitoleic acid), and polyunsaturated fats like omega-3 and omega-6, and these types of fat have been linked to benefit heart health. These fatty acid structures help to tame any inflammation and decrease any oxidative stress in the body, even around the heart.
The nuts are keto-friendly and suitable for low-carb diets because about 75% of the nut is made up of healthy fats like monounsaturated fat and polyunsaturated fat and they are high in calories. Plus, macadamia nuts are nutrient dense, offering a fiber-rich , gluten-free, cholesterol-free, energy-boosting snack.
Because the nuts are composed predominantly of healthy fat, a little bit goes a long way. However, macadamia nuts are so buttery and delicious that it could be easy to overdo. Thankfully, macadamia nuts are calorically dense, they will fill you up and keep you full. Research shows that eating fat can slow the release of food from your stomach, which signals to the brain that you are no longer hungry. For these reasons, plant-based proteins like nuts serve as a great healthy snack to keep around the house for weight loss and weight management.
People with tree nut allergies typically cannot consume macadamia nuts. It’s always best to consult with your doctor which nuts you can tolerate and which ones you should steer away from. Be sure to read all labels of nut butters because some can contain a mixture of nuts.
Roasting is the most common process for preserving the quality of the nut and helping to maintain their shelf life too. Oftentimes macadamia nuts are already sold as roasted because consumers prefer it that way. In fact, roasting helps the nutrients in macadamia nuts, like fats and enzymes, become more easily digested in the GI tract which is super helpful in preventing bloating, gas or abdominal discomfort. This is great news because the macadamia nuts in Kate’s Real Food White Chocolate Macadamia nut bars are roasted so you’ll be able to obtain these amazing benefits, all while digesting them with ease.
Roasting helps increase and improve the shelf life of macadamia nuts. Because roasting helps preserve the fat in the nuts from oxidizing, it’s a helpful tool to extend the shelf life.
As previously mentioned Macadamia nuts are calorically dense and do contain a substantial amount of fat. That being said, eating too many can cause excessive and often unavoidable weight gain if not monitored. However, research has shown that consuming foods high in fat, like nuts and avocados, can lead to weight loss because it keeps us full and prevents us from snacking excessively between meals. It’s important to practice balanced snacking with all snacks including healthy snacks, like those that contain nuts and seeds, so carefully read the nutritional labels before making a purchase. Another recommendation is to pre-portion these snacks so you practice mindful eating.
Kate’s Real Food White Chocolate Macadamia bars contain healthy superfood ingredients like macadamia nuts and antioxidants boosting honey. It’s naturally sweetened from white chocolate and honey and the addition of roasted macadamia nuts help round out that sweetness into a crave-able snack. The bar will provide a boost of nutrition during your day, coming from plant-based protein and revitalizing iron, without spoiling your next meal. Offered in both mini and full-size varieties for your convenience and next adventure.
]]>Hiking burns a lot of calories, so it’s important to pack the right kind of snacks to keep your energy up on the trail. The right snacks can provide you with sustenance, while the wrong snacks can leave you feeling sluggish and depleted. So, you might be wondering, what should you eat on a hike?
You’ll want to bring enough food to sustain your energy levels throughout your hike. As a general rule of thumb, plan to bring about 200-300 calories of food per hour of hiking. This can vary depending on factors such as your age, weight, and level of exertion.
It’s always a good idea to be prepared with extra snacks in case you’re out longer than you anticipate (these are great for sharing too!).
Keep reading to learn about some of the best hiking snacks that will keep you going on your next outdoor trek and fuel you for adventures to come.
The best snacks for hiking generally have a mix of the following traits:
Shelf-stable: Unless you plan to eat your snacks quickly or carry a small ice-pack, you’ll want to carry non-perishable snacks.
Calorie-dense: How many calories you need to consume will depend on if you are planning a day hike or overnight backpacking trip. Either way, you’ll want to prioritize snacks that are higher in calories. That way you can carry less while still obtaining the same nutritional value.
Lightweight: Look for snacks with minimal packaging and ones that aren’t heavy or bulky so they don’t take up unnecessary space in your hiking pack.
Healthy: Food packed with protein, simple carbohydrates, natural sugars, and healthy fats are the way to go. Healthy fats and protein will give you long-lasting energy on the trail.
For a hike or day trip, you can pack perishable foods but non-perishable food is still recommended as they are relatively lightweight and nutrient dense.
Hands-down, one of the best hiking snacks is trail mix. A mixture of nuts, seeds, dried fruit, and sometimes a chocolatey treat, it’s easy to make on your own or you can find pre-made options at most grocery stores.
Another popular hiking snack is jerky, which is a high-protein option that can help keep you full for a longer period of time. For those with a slightly sweeter tooth, energy bars or dried fruit can be a great option.
Bars are also a classic hiking snack, and for good reason. They are calorie dense, easy to store, and come in small packages making them some of the best energy food for hiking.
We recommend keeping a few stashed in your hiking pack at all times, just in case! There are so many bar options out there including granola bars, energy bars, protein bars and more. Keeping several on hand can be beneficial, so you don’t get sick of one brand.
It’s more challenging to pack food for days at a time. The first day you’ll be able to eat perishable foods but after that you’ll want to focus on shelf-stable, easily-packed basics.
If you commit to an overnight backpacking trip, you’ll need to bring even more food to sustain your energy levels over multiple days and you’ll likely bring more than just snacks for long hikes. Plan to bring about 1.5 - 2 pounds of food per person per day.
It’s helpful to break down your meals into calories per day. For example, the average hiker should plan to pack at least 25-30 calories worth of food per pound of body weight for every day you’re moving.
In terms of what to pack, the general guidelines are similar to day hiking. You want energizing, convenient, appetizing food that is lightweight, non-perishable, calorie dense and easy to prepare or eat straight out of the packaging.
Backpacking food ideas will look similar to nutritious hiking snacks.
Eating healthy while backpacking or hiking can easily be done when you plan ahead. Convenience and weight is high on the priority list for hikers and backpackers, so you’ll want to balance that need with options that provide high-energy and nutrition through whole foods. Fueling your body with wholesome ingredients can help you feel better, happier, and enable you to tackle more miles.
Fresh fruit is refreshing and can provide quick energy on the trail, but is not necessary. If you do prefer to pack fresh fruit, we recommend selecting durable fruits like oranges and apples. We also recommend minimizing how much you bring since you’ll be packing it out, following leave no trace principles.
Choosing the right hiking snacks will make a big difference in your outdoor adventures. Whether you’re looking for high energy snacks or nutritious options, there are plenty of choices available. Whether you’re going on a day hike or backpacking for multiple days, be sure to bring enough food to sustain your energy levels.
Remember, it’s important to bring snacks that are easy to pack, won’t spoil quickly, and will provide your body with the energy it needs. With these tips in mind, you’ll be able to fuel your adventure with the best trail snacks and make the most of your time in the great outdoors. If you’re looking for a delicious energy bar for your next hike or workout – look no further than Kate’s Real Food. Our various flavored snack bars are packed with nutrients and organic ingredients that provide long-last fuel for all your adventures.
]]>Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN
Gluten is not a food, it’s actually a protein found in foods such as bread, pasta, crackers and grains like barley, wheat and rye. It’s become increasingly common that people are unable to comfortably digest this protein, shifting them towards a gluten-free lifestyle.
Some folks have to slightly minimize gluten in their diets while others have to completely remove gluten in order to tame symptoms, possibly stemming from a celiac disease or non-celiac gluten sensitivity diagnosis. People who have celiac disease, a chronic gastrointestinal immune disorder, have to follow a strict gluten-free lifestyle. This diagnosis can ultimately be determined with a blood test with a doctor. These folks with celiac disease have to find food options that do not contain gluten to minimize celiac disease symptoms such as abdominal pain, constipation, headaches, diarrhea, brain fog or even joint pain. Others who are not able to easily digest gluten may be diagnosed with non-celiac gluten sensitivity, gluten intolerance or gluten sensitivity, which are all characterized by discomfort after eating gluten.
A wheat allergy is completely different from celiac disease. If a person is allergic to wheat, either upon consumption or inhalation, they may develop hives or skin rash and both the respiratory and the gastrointestinal system can be affected. It’s best to get blood work followed by a Skin Prick Test from your doctor to best diagnose and subsequently manage a wheat allergy.
To date, there is a lack of scientific research on gluten sensitivity because it is a fairly new health concern. Although it happens to be more common than celiac disease, there is still a lot about gluten sensitivity we don’t know, such as its derivation, specific symptoms, risk factors and causes.
Going gluten-free when you have gluten-related disorders or celiac disease will be helpful for the body when it comes to properly absorbing macronutrients like protein and fat and micronutrients, such as vitamins and minerals. That’s because the gut won’t be in a flared up state and will be able to absorb these nutrients without the interference of inflammation. In these cases, there are many short term and long term health benefits of gluten-free eating if your body cannot properly metabolize gluten.
However, it’s important not to jump ship entirely onto the gluten-free train, especially if you can tolerate gluten just fine. According to research, going gluten-free without a true intolerance may reduce the number of whole grains consumed which can subsequently increase cardiovascular disease risk.
Because following a gluten-free diet long term is the only tenable treatment for celiac disease, those adhering to a gluten-free diet need to take special care to avoid gluten contamination and products that may contain gluten like soy sauce, canned soup and even broth. The slightest exposure to gluten can cause a negative reaction in the body, leading to gut issues. Thankfully, all of Kate’s Real Food products are gluten-free certificated using a third party's vigorous and safe testing standards. Each product is clearly labeled to indicate the safety in the absence of the allergen as well as the prevention of cross contamination of ingredients.
Those with celiac disease may have deficiencies in calcium, vitamin D and iron, especially if newly diagnosed. In fact, vitamin D and calcium deficiencies can be worsened if someone has lactose intolerance, which is very common in newly diagnosed celiac disease because of the damaged villi in the gut and reduction of the available digestible enzyme, known as lactase. Kate’s Real Food gluten-free products, especially the oatmeal cranberry and almond bar, can help support these specific nutrients because an entire bar contains 4% vitamin D, 12% iron and 4% calcium.
Grain based foods, such as breads, bagels, pasta and other wheat containing grains like rye and barley all contain gluten. In fact, gluten can be found in products like soy sauce, dressings and even ketchup so it’s important to always read food labels. These days, there are luckily lots of gluten-free alternatives to wheat products that help support a gluten-free diet for optimal health such as gluten-free pasta, gluten-free pizza, gluten-free crackers, gluten-free breads as well as a wide variety of gluten-free flours to bake with like almond flour, cassava flour or buckwheat flour.
Those that follow a gluten-free diet should ensure that they are eating a well balanced diet, mostly filled with fruits, vegetables, primarily plant-based proteins and healthy fats. It’s important to snack on foods that are made with real ingredients that support your gluten-free lifestyle, not hinder it.
As with any type of dietary limitation, the key is to plan snacks ahead of time to ensure nutritional adequacy on a gluten-free diet. Planning ahead can lessen your stress and support your mental health, all while successfully adhering to a gluten-free diet. That way, you don’t feel challenged to get yourself a balanced snack, with protein, healthy fats and carbohydrates. Pack a nutty trail mix ahead of time, sort out portable veggies like carrots and snap peas and a dip with hummus or simply throw in a Kate’s Real Food gluten-free snack bar into your bag. All of these choices are nutrient rich, gluten-free foods to choose from.
Managing a gluten-free lifestyle is not easy. In fact, transitioning to a gluten-free diet can be quite challenging. But thankfully, there are so many gluten-free snack options available, like Kate’s Real Food gluten-free snack bars to help support an on the go, balanced diet.
Not only do all of Kate’s Real Food products contain certified gluten-free oats but their bars are chock full of plant-based, high quality ingredients like real honey, dark chocolate and nut butters. Their organic flavors range from decadent dark chocolate to citrusy mango and bright lemon, all while providing nutrients like heart healthy fats, plant-based proteins and energy boosting, low glycemic carbohydrates.
In navigating these new waters, it’s recommended to work with a doctor and a registered dietitian to help see improvement in their GI symptoms, manage gluten intolerance and ensure nutritional accuracy on a gluten-free diet. Plus, registered dietitians can also advise how to transition to a gluten-free diet, create balanced, gluten-free meal planning, gluten-free snacks, and go through the rigorous list of gluten-containing foods to avoid and foods to stock up on, like Kate’s Real Food gluten-free snack bars. No matter if you have celiac disease or a gluten-related disorder, it’s best to talk to a health professional.
]]>One of the keys to performing at your best is fueling your body with the right nutrients in the form of energy bars. Energy bars are an easy source of calories and nutrients you need in a convenient snack. They are small, easy to carry, and provide the fuel you need to sustain your energy levels for long bike rides.
However, not all energy bars are created equal. Some contain added sugars, artificial colors, and preservatives. Others don’t have enough carbs, or too many of the wrong carbs, and are low in protein and other important nutrients.
To help you find the best cycling energy bars, we’ve put together a list of our top picks you need to power through a long ride.
Throughout this post, we’ll take a look at what makes an energy bar for cycling great, including the highest carb bars for cycling and the best performance energy bars. We will also provide tips for the type of ingredients you should look for in an energy bar if you are preparing for a cycling race.
One element that will drive your decision making around important nutrients is riding distance. For shorter rides less than three hours, you’ll want ride snacks with more carbohydrates and less protein. Carbs keep energy levels high, while protein can slow down your digestion.
If the ride or race is longer than three hours, your body will require more grams of protein to slow digestion and use fat for energy rather than just carbs.
When it comes to high carb choices, there are several things to consider. Reach for a bar that contains around 40 grams of carbs, which will provide longer, sustained energy. If you’re looking for a quick burst of carbs, look for a product like an energy gel with around 20 grams of carbs.
For riders who prefer natural energy bars for cycling, Kate’s Real Food bars are a great choice. Your body craves real food because it’s easy to digest compared to heavily processed and synthetic foods. They’re convenient, simple, and because they’re made with whole food ingredients they’re easy to digest. Equally important, each bar contains 15-20g of carbs per serving. So grab yourself a full-size bar to hit the recommended 30-40 grams of carbs.
Here you’ll want to look for a high energy bar with carbohydrates and higher protein levels for sustained energy throughout a long ride. The boost and stamina you’ll receive will come from the calories it provides through carbs and protein.
If your goal as a cyclist is high-performance rather than simply finishing a race, nutrition that makes you feel better will help you perform better. Stick to a bar made with real fruit, nuts, and the right blend of carbs and protein, making it easy to digest.
Prior to a race, you should focus on eating lots of complex carbs because they supply the body with energy and improve endurance and performance. A carb heavy meal the night before a race will supply the body with ample fuel to power through any race. They’re also much healthier than processed carbs in terms of nutrition and retaining vitamins.
Look to carbs like:
We know it’s difficult to consume a bowl of pasta or cereal mid-race which is why it’s important to grab a small snack that can provide you with quick releasing carbs and sugars. Energy bars can provide you with this recommended rapid release of carbs, fats, and proteins, but again, make sure to look for healthy ones that won’t give you bad fuel. Fats are equally important to consume as protein and carbs as they will assist in providing energy as long as they are healthy fats.
Instead of grabbing energy bars filled with processed foods and artificial flavoring, reach for an organic bar with real complex ingredients. This way you can ensure you’re only fueling yourself with the most nutritious and vitamin rich ingredients. Read the ingredient labels to find bars with healthier fats and complex carbohydrates with a good mix of ingredients.
Foods you can eat during a ride include:
Following a race, your diet is just as important as before. You must eat the right kinds of foods in order to avoid injury. Again, this means lots of carbs and protein. Protein is important to ensure a healthy recovery for all muscles especially if you plan to continue training or racing again.
Carbs can assist in providing energy to continue moving after a race and in case you plan on exercising again soon after. Look towards lean meats and rich complex carbs for this time period to get the best results.
Cycling can be a difficult sport if you don’t put in the right kinds of effort. It is endurance and stamina heavy so that means you need the right fuel for your body. Avoid artificial and processed foods and instead look for real food on the ingredients list when choosing the best cycling bars.
Kate’s Real Food is dedicated to providing the kind of fuel every athlete looks for, this means organic, all natural ingredients. They are also gluten-free, non-GMO, kosher, soy-free, and have an award winning taste and texture that’s easy to take on-the-go.
]]>We love camping at Kate’s Real Food! It’s a fantastic way to spend time in the great outdoors while escaping the daily grind. It’s an opportunity to disconnect from technology (yay!) and reconnect with yourself and loved ones. And whether you are hiking, fishing, or just hanging around the campfire, having the right snacks is an essential activity for any camping trip.
In this article, we’ll offer fun and healthy snack recommendations to help you make better decisions around snacking for your next camping trip. That way you’ll also be better prepared for your next grocery haul.
Not all camping trips are created equal. You’ll want to consider the environment, amenities, activities, and snacks you need to pack. If you're sitting around a campfire, you want to bring snacks that are easy to eat and relatively mess-free like roasted marshmallows, chocolate-dipped bananas, fruits, popcorn, and s'mores (yum!).
If you don’t plan on having a campfire, you can also bring pre-made shareable snacks, such as nuts, granola bars, and trail mix. You’ll also want to consider shelf-stable snacks, unless you’re bringing a cooler. Lastly, you want to pack snacks that offer nutritional benefits for a nice balance.
The best camping snacks are easy to pack, don’t require refrigeration, and are so delicious that you keep reaching for seconds. Some of the best options include trail mix, protein packed beef jerky, granola bars made with nut butters, and dried fruit. These snacks are great because they’re high in protein, carbs, and healthy fats, which are essential for keeping you fueled and energized throughout your camping trip. Plus, they’re easy to grab and eat on-the-go, making them perfect for hiking, camping, and other outdoor activities.
Traditionally camping snacks include s'mores, popcorn, and hot dogs.
S’mores are a classic camping treat that everyone will love. All you need are graham crackers, marshmallows, and chocolate.
Popcorn is another fun snack that’s easy to make over a campfire and a great way to satisfy salty cravings.
Hot dogs are another favorite camping snack that can be cooked over the fire with just a few ingredients such as ketchup, mustard, relish, and buns. You’ll have a delicious, convenient snack that everyone can enjoy.
Although these snacks are camp-fire friendly and are guaranteed to please any crowd, don't underestimate the joy that convenient granola bars can provide like Kate’s Real Food bars.
As mentioned previously, it’s great to bring fun foods and those that will help keep everyone full, energized, and happy. Achieving a consistent state of joy and energy is attainable with the appropriate nutritious snacks. These snacks should contain whole food ingredients, proteins, grains, and other healthy elements.
Some of the best healthy camping snacks include:
Trail mix, beef jerky, and non-GMO granola bars are a few of our favorite healthy snack choices. Trail mix is a classic camping snack because it’s easy to pack and provides a good mix of protein, carbs, and healthy fats. Beef jerky is another go-to that’s high in protein and doesn’t need to be refrigerated. And you will never tire of a classic, nutrient-packed granola bar that comes in multiple flavors like the 8 unique flavors from Kate’s Real Food.
To make the most of your outdoor adventure, it’s important to have the right snacks on hand. Whether you’re looking for something healthy, fun, or traditional, there are plenty of options to choose from and we recommend bringing a mix. When it comes to healthy, on-the-go, and tasty snacking, Kate’s Real Food bars are the ultimate choice. So, next time you’re planning a camping trip, be sure to pack plenty of Kate’s Real Food bars, as well as other tasty treats to fuel your adventures.
]]>You don’t want to be hungry when you’re running, but it’s not always easy to know what to eat as you go along. In fact, one of the most common questions new runners have is what to eat before running a marathon.
The food you consume in the weeks and days leading up to your race can make or break your performance and nutrition and proper diet are just as important as your physical training. That’s why it’s crucial to follow a pre-marathon nutrition plan and prepare your body with familiar, fueling race-day food.
Along with the more obvious benefits, fueling properly can also help prevent dehydration, enhance performance, reduce injury risk, and decrease mental fatigue. In this article, we’ll provide a thorough guide to what a marathon runner’s diet should include. We’ll also make recommendations on what to eat leading up to a marathon and what to eat the morning of a marathon.
Exactly what you’ll eat can be dependent on dietary needs but these guidelines will help you make decisions about how to plan your meals before the big race day. Your calories shouldn’t come from anywhere – you need to eat a well-balanced diet that includes fruits, protein, healthy fats, and carbohydrates.
One of the most important things for you to eat before a marathon is carbohydrates, so tracking carbohydrate intake is paramount. The body’s preferred energy source while running is glycogen. Carbs are converted into energy for the brain and body that allow us to move around and so they’re especially important for athletes. However, be sure to look for complex carbs instead of processed ones because unprocessed carbs retain more nutrients than their processed counterparts. High-fiber foods can also be a good way to increase carbohydrate intake. Good sources of carbs include:
Fruit is a great source of carbs, natural sugar, and vitamins and because of this they’re perfect in energy bars. Additionally, they provide antioxidants as well which help to protect your muscles from the high stress of running and prevent injury. Some fruits that help to elevate energy bars are:
In order to keep your body healthy and more capable of recovering from injury, protein is the answer. Protein will supply some energy, but it mainly serves to prevent muscle breakdown and help to recover the body faster after exercise. It is important to note though not to go overboard on protein before a run unless you’re an endurance runner in which case you may need a bit more than the average runner. Too much protein before a run though could upset your stomach so it is wise to keep a fine balance. Find good sources of protein in nut butters and different seeds. Good sources of protein are:
Try to ensure that no more than 35% of your total diet comes from fats as high-fat foods can quickly cause you to pack on the pounds. You’ll want to stick to foods low in saturated fats and cholesterol.
Foods like nuts, oils, and fish provide essential fats, which are vital for good health.
Running spends lots of energy so it’s important to choose the correct fuel and pre-race snacks to support your training. You’ll want to make sure your diet includes enough calories to support increased activity throughout your training.
One week before the race, it’s beneficial to start stocking up on carbs that your body will need before, during, and after your race.
Examples of carbohydrate rich snack and food options include:
Energy bars can be a perfect part of your pre-race diet for gaining the energy and strength you need in order to attain peak performance.
Choose something that your body is used to and something high in carbohydrates and lower in fat, fiber, and protein. You’ll want this to be a lighter snack that your body digests well. During your training, it’s helpful to test different snacks to see what works best for your body.
Examples of a light carbohydrate snack include:
We’ve been discussing what to eat leading up to a run, and before a run, but for a longer distance run like a marathon, it can help to eat mid-run as well as you’ll be running longer than an hour.
A majority of the energy used to fuel your efforts come from your glycogen stores. During a marathon, you are running for 90 minutes or longer and will need to consume carbohydrates to replace your lost glucose.
Snacks like energy gels or energy bars, our personal favorite, are easier to digest and help keep you moving while replenishing what you’re burning. You’ll want to eat a snack loaded with complex carbohydrates every 45 minutes or so.
The most vital piece to any nutrition and diet is that it contains real ingredients and real food. The less artificial and processed, the better. If you can’t pronounce an ingredient or don’t recognize it then there’s a chance that it is artificial and an unhealthy addition. The healthiest choices are the ones that contain organic whole food ingredients that retain all of their nutritional value, despite body weight.
Kate’s Real Food serves energy bars that are just that, real food. Instead of supplying bars filled with artificial sweeteners, Kate’s creates bars that are filled with ingredients that are gluten-free, organic, and naturally delicious. The food put into Kate’s bars is all natural and is easily processed in the body because of it. If you’re looking for an energy bar that’s the healthy choice and will fuel you for your racing goals, then choose Real Food and enjoy the nutritional benefits that come along with the choice.
Always remember to stay hydrated and fueled for your marathon. It’s a long race, so you’ll want to make sure you have all the energy you need before embarking on that 26-mile journey.
]]>Snacking has the most health benefits when you’re choosing healthy, whole foods, rather than your favorite bag of chips or box of cookies. Our all-time favorite traveling nutritious snacks are good for you and easy to grab. Whether you're traveling by plane, car, bike, or foot — We’ve got some great on-the-go snack recommendations to fuel your adventures and keep your energy up while you're out on the move.
Here are our favorite easy snack combos that will keep you fueled, satisfied, and full.
Carrots and Hummus - Veggies are packed with nutrients, so we can’t leave them off this list. Carrots are a great choice because they are easy to eat on the go and require minimal to no effort to prepare. When eaten with hummus, you’ll have a great source of vitamin C and protein.
Almonds - Nuts and seeds are a great source of protein, healthy fats, fiber, and vitamins and minerals. Almonds specifically are packed with protein and easy to pack - just toss a few in a bag and stick ‘em in your pocket or backpack. Eating these snacks while on the go can easily help you meet your nutritional needs while traveling.
Apples and Peanut Butter - This combination has easily earned its place as a classic, healthy diet snack. It’s the perfect mix of fiber, fat, and protein to help you feel full while tasting delicious! If you’re someone with a sensitivity to Peanut Butter or looking for the healthiest option, you can always substitute with Almond Butter.
Beef Jerky - A great source of “crave-able” protein, which you need to keep your energy levels high throughout the day. It’s also a good way to get some iron in your diet, which helps maintain your blood health. If you’re going on an overnight trip and want to keep things light and simple, beef jerky is an easy snack you can eat on the go!
Granola Bars - Nuts, rolled oats, dried fruits, and a little bit of sweetness - what’s not to love about granola bars? If you’re looking for a sweet treat and grab-and-go snack that’s convenient and pre-portioned, these are a no-brainer. However, there are so many different types of granola bars on the market that it can be hard to figure out which ones are best for your health and travel needs.
To find out what kind of bar is right for you, check the label before you buy it. Here are some things to look out for:
In addition to checking labels to make sure your energy bar is made from organic, whole ingredients, find one that tastes great! Don’t convince yourself that healthy food has to be bland and boring.
Dried Fruit - Fruit has naturally occurring sugars and is energy dense, which makes it the perfect, portable snack for any occasion. It’s easy to carry around and has a long shelf life, which means you can keep it around for months without worrying about it going bad. Plus, it’s high in healthy fiber, lower in calories, and contains vitamins, minerals, and antioxidants. You can easily make your own dried fruit like apples, apricots, or dates and most of these pre-dried fruits can also be found in your local grocery store.
Oatmeal and Berries - Fruit itself is not always a particularly filling option, which is why we recommend berries with oatmeal. The combination of the two will help you feel full longer so you won’t have to snack before lunchtime when eaten as breakfast.
Fresh fruit contains fiber, vitamins, and antioxidants that can help you feel more energized. Fruit is an excellent choice for people with diabetes because it isn’t too high in sugar or carbohydrates, and it has plenty of fiber to slow down the absorption of sugars into the bloodstream. The key to traveling with fruit is making sure it’s packed well so it does not get crushed during travel.
Greek Yogurt - Another great on-the-go breakfast option because it can be mixed with fruit, honey, and granola. Greek yogurt has a higher protein content than regular yogurt and provides probiotics to help keep your digestive system in good shape. It also works well as an alternative to sour cream or mayonnaise when you need a creamy texture but doesn’t have access to either product.
Cheese - Depending on the type of cheese you choose, it can absolutely make for a great quick snack. We recommend trying a protein-rich option like cottage cheese, rather than something like cream cheese or string cheese, due to the specific fat content in each. Cottage cheese can be a great source of protein and something delicious to mix with fruit, too!
Salted Edamame - Edamame provides a plant-based protein that is delicious and generally mess-free. Just deposit the shells in a bag for an easy, portable snack. They can be enjoyed hot or cold, so it’s best to prepare before your trip and enjoy them on the go!
Water - Now, we know what you’re thinking… that’s not a snack! However, staying hydrated is key to travel, especially long plane rides. Our bodies can interpret thirst as hunger, so staying hydrated is key to interpreting those hunger signals correctly.
If you have a long road trip, flight, or hike ahead of you this year, and don’t want to resort to fast food or unhealthy snacks - look no further. We’ve got the perfect go-to snack for every occasion. Here’s our quick list of grab-and-go healthy snacks specific to the type of trip you’ve planned for 2023…
Like flying, driving can be boring — and cause hunger pangs if there aren't many options for eating along the way. Let’s talk about what snacks to take on a road trip so you don't get stuck eating fast food when you're on the road and on the go. You’ll be less tempted to grab something like a bag of chips when you stop to fill up on gas when you pack some healthy snacks to keep hunger at bay while you're traveling.
If you're flying, there are several options for healthy airplane snacks that will help keep your energy up and avoid those carb-heavy chips or cookies that airlines can offer! And the great news is, you can now find Kate’s Real Food Snacks on Delta Air Lines. Here are some other ideas of healthy options to pack for your flight:
Whether it's hiking or backpacking, it's important to stay nourished while in nature and while burning calories. Here are some great options for taking along with you on your next outdoor adventure:
If you're going on a long hike or walk around town, depending on the duration and difficulty of your hike, you’ll want to consider different types of snacks like quick energy snacks or slow-burning energy snacks. And if you want something more substantial than just fruit and nuts, try these ideas:
So you’re off on a trip, and you want to make sure that it’s as healthy as possible. But how? It can be hard to find the right snacks that are also portable and tasty enough to make them worth eating. And while our favorite choice is our Kate's Real Food organic energy bars, we also know it's important to have options; that’s why we created this list of our favorite grab-and-go snacks for traveling!
The most important thing to remember is, you don’t have to compromise your health when you travel. There are plenty of options for healthy, grab-and-go snacks, including our energy bars, that can help get you through the day and the adventures ahead.
]]>Though the wide variety of granola bars makes it possible for each person to find their favorite granola bar, it isn’t an easy task. Many consumers feel overwhelmed by the number of choices, especially when so many granola bar brands claim to be healthier than others. How can you tell which ones are truly the best for you?
Rest assured, you don’t have to stress over finding the best granola bars any longer. After reading this guide, you’ll learn more about the different types of granola bars and popular brands. You’ll also find more information on what makes a granola bar healthy and where you can buy them. Keep reading to find your new favorite snack bar.
You might be thinking that a granola bar is just a granola bar, but there are many different varieties. Some are nut-based, while others use more grains. They can also differ in their purpose. For example, there are specific products meant to be breakfast replacements, but you’ll also find many granola bars that provide a boost of energy when you need it most.
To choose the best granola bar for you, you’ll want to consider why you want it. Do you need to add more fiber to your diet? Are you looking for a healthy snack alternative? Are you looking for a higher-carb option to support your long adventures? The following are just a few of the main granola bar categories that can help you meet your needs.
The average adult needs to consume about 25-30 grams of fiber each day. However, many of us are guilty of falling short. Though you can take dietary fiber supplements, it is best if you can get your daily amount through food. Fortunately, fiber granola bars are a great way to help you achieve your nutritional goals.
While a standard granola bar might have 1-2 grams of fiber, you can find more than double that in fiber granola bars. Some of the most popular fiber bars have as much as 9 grams, which is more than one-third of your daily recommended intake.
You can enjoy many benefits when you choose to supplement your diet with a high-fiber granola bar. Fiber bars are a convenient way to promote a healthy digestive system, and they can also help you manage your cholesterol and blood sugar. Best of all, they can help curb cravings and control your weight thanks to their ability to make you feel full for longer.
Your average granola bar may have anywhere from 1-3 grams of protein, but there are specialty bars packed with even more. Whether you struggle to get the bare minimum of protein or need more to build muscles, protein granola bars can help you achieve your goals.
You can find many granola bars high in protein from some of the most popular snack bar brands. The best protein granola bars typically have about 10-12 grams of protein per serving. They make for great breakfast replacements to ensure you get enough energy to start your day. These snacks are also perfect for post-workout recovery as they provide your body with the protein it needs to rebuild your muscles.
Do you enjoy long hikes? Are you an avid runner? In those cases, you might benefit from energy granola bars. Their recipes are designed to provide consumers with a boost of energy over a short period. This is typically accomplished by packing the bars full of good carbohydrates and calories.
More often than not, granola bar brands achieve this through a combination of oats, granola, and honey. Some may also include dried fruits to provide even more of those healthy carbohydrates.
When you consume these bars, you provide your body with more glycogen, which is the nutrient that supplies energy to your muscles. These products are the best granola bars for runners who have burned up all of their glycogen stores in the first part of their run. These are especially beneficial for endurance runners and cyclists who need a snack that is easy to carry and eat on the go.
You can also shop for natural granola bars, specifically non-GMO products. With many uncertainties surrounding genetically modified produce, a lot of people prefer to shop for natural products. Fortunately, several granola bar brands offer non-GMO snacks.
Often, these products can also be organic granola bars. Any certified organic products will also be GMO-free because regulations forbid organic products from using any genetically engineered crops. That means you won’t have to worry about toxic chemicals in your food. Choosing these non-GMO granola bar varieties will give you a lot of peace of mind while still providing a tasty treat!
With new granola bars emerging often, finding your new favorite can feel like an impossible task. While you could certainly start by sampling all of the granola bar brands, there may be more practical options. Instead, consider what is most important to you in choosing good granola bars.
By setting that requirement, you can narrow down your list of options. From there, you can consider other important factors. If you want to find the healthiest granola bars, you should follow the next steps to find the right snack for your diet.
Healthy can mean something different for everyone, but in general, you want to avoid GMOs if you are trying to find healthy store-bought granola bars. Many of the most popular brands use derivatives of corn, soybean, and canola, all of which are FDA-approved GMO crops. While that doesn’t guarantee that the product contains genetically-engineered ingredients, you should avoid them. To do so, you should look for boxes that feature the Non-GMO Project Verified label. This third-party organization has vigorous verification processes for identifying non-GMO foods so that you can trust products with this label.
All organic granola bars are considered non-GMO, but that isn’t the only reason you should choose these products. They serve as healthier alternatives to other snack bars sharing the same shelf space because they don’t contain artificial ingredients. You also shouldn’t fear exposure to harmful toxins from pesticides and fertilizers.
Organic products might not always be accessible, however. In these cases, you can choose natural granola bars instead. They are also free of artificial flavors and colors. You’ll want to make sure they feature the non-GMO label, however. The government doesn’t have any agencies closely regulating “Natural” labels. That means that there is no guarantee that the products don’t have any genetically modified ingredients.
The most important thing you can do when shopping for healthy granola bars is to look at the nutrition label. Again, you’ll want to pay attention to fiber, protein, calories, and added sugar. It’s recommended that you reach for bars that are 100-250 calories. Snacks with more calories should only be reserved for people who are less active or using the granola bar as a meal replacement.
You should also limit added sugar to 9 grams. Less is better, however. While high-protein and high-fiber bars exist, most people only need bars with about 3 grams each. You should only consume more if you are lacking in the rest of your diet.
If you’re committed to buying non-GMO products, you will find that your options are more limited. However, you can easily find delicious and healthy products when you know where to look for them. We recommend that you check the following places:
Do you have a health store in your neighborhood? If so, you should be able to find a few different options for non-GMO granola bar options. They typically have several products that support sports nutrition and weight management, so this would be an excellent place for you to find healthy granola bars and meal replacements. You should specifically seek out a health store that focuses on holistic and natural products.
If your local health store doesn’t have the granola bars you’re looking for, you can also try an organic or natural grocery store. These stores will typically have a wide variety of granola bar options, so you’ll be able to find natural, non-GMO, and organic products. That means you can compare more products to find one that also fits your nutritional needs.
Don’t stress if you don’t have any natural grocery or health stores in your area. Plenty of online retailers make it easy to have granola bars shipped right to your doorstep. Shopping online can make the process of choosing the perfect bars seem more overwhelming because of all the options that you will have.
Kate’s Real Food is an excellent example of a brand that makes healthy granola bars accessible. Not only can you purchase Kate’s granola bars from grocery stores like Whole Foods and HEB, but you can also buy directly from our website.
The jury is still out on which brand makes the best non-GMO brands, but Kate’s Real Food is definitely in the running. This is shown with our bars being offered on Delta Air Lines Flights and being featured in Runner’s World as the Best Pre-Workout Energy Bar! When you choose Kate’s granola bars, you can rest assured that you’re getting more than just a GMO-free product. Kate’s goes above and beyond to provide consumers with real food that can fuel and nourish the body the way it was intended to.
What does that mean?
Each of the granola bars is uniquely crafted to create the ultimate healthy snack. The following are just a few of the benefits you can expect with Kate’s non-GMO bars:
With these benefits, it’s so easy to see why customers continue to choose Kate’s Real Food as their favorite granola bar brand. You don’t have to take our word for it, though.
Buying non-GMO granola bars doesn’t have to be complicated. Now that you know more about what you should look for, you can make your next trip to the grocery store less stressful. You can even skip the trip altogether when you start shopping for your healthy snacks online.
Kate’s Real Food makes shopping for granola bars and snack bites easier than ever. All of the most popular granola bar flavors can be ordered directly online. You can save 20% on every order by signing up for our subscribe n' save program so you never run out of your favorite snacks. Can’t choose just one flavor to try? You can buy a variety pack full of six of the most popular flavors. We have a flavor for every palate. We’re sure that you’ll find a non-GMO bar you’ll love!
]]>If you want more information on GMOs and how to shop for non-GMO foods, you’ve come to the right place. This guide will answer some of the most common questions that people have about GMOs. It will also provide you with more information that can help you make better decisions the next time you go grocery shopping.
]]>As more and more GMOs are approved, it’s natural for consumers to have questions and concerns. When you care about what you put into your body, you want to know where your food comes from and how it's produced. Are there any risks? Will I form a 3rd eye? Will I have an advantage over those that consume foods filled with GMOs in the event there’s a zombie apocalypse? Unfortunately, it’s not always clear, especially when you’re dealing with food that doesn’t label production methods for its ingredients.
If you want more information on GMOs and how to shop for non-GMO foods, you’ve come to the right place. This guide will answer some of the most common questions that people have about GMOs. It will also provide you with more information that can help you make better decisions the next time you go grocery shopping. Keep reading to learn more about:
To put it simply, non-GMO foods don’t contain any GMO crops in any form. Since there are only a select number of FDA-approved GMOs, you can easily check labels to identify whether a food is non-GMO or not. However, you must fully understand what GMO food is to do that.
GMO is a term used to refer to any plant, animal, or other living organisms that have a modified genetic makeup. Altering genetics is nothing new, however. Humans have been selectively breeding plants and animals to attain specific genetic traits for generations. The difference with GMOs is that the modifications aren’t occurring naturally.
Instead, these organisms are modified in a lab through genetic engineering and transgenic technology. The procedures allow scientists to specifically change an organism’s genetics at the most microscopic level possible. The result? Humans can achieve genetic makeups that would never be possible in nature.
With this technology, crops can be modified to achieve different goals, but the primary objective is to produce a positive trait. While some products, like pink pineapple, are genetically modified purely as a novelty, most GMOs are created to increase yields and control harmful weeds. This is done by altering crops to:
The ability to create better produce seems like a good thing, but it has many people questioning whether or not the product is safe to consume. Many people wonder what the long-term effects of messing with nature will be. Who will pay the price?
These are very real and reasonable fears to have, especially when you know so little about the process and possible dangers. It’s important to know that science agrees GMOs are safe to consume. Studies have been done on the risks associated with GMOs, yet none were found.
As with most things, however, you should take this information with a grain of salt. Many people believe there to be a conflict of interest with some of those studies. This is because some of the studies were done by the same biotech companies producing the GMOs. Other consumers simply fear that there haven’t been enough studies in general.
Even with all of the research that has been done over the last 30 years, it is truly hard to know what the effects could be decades from now. Only time will tell. For this reason, many people prefer to stay away from GMOs altogether.
While studies show that there are no known health disadvantages of genetically modified foods, there aren’t any benefits either. However, there are several advantages to eating non-GMO foods. The following are just a few reasons consumers choose to buy GMO-free foods.
As we mentioned, there’s no real way of knowing the disadvantages of GMO foods until more time has passed. While studies show they are safe, many consumers still have growing concerns, and this can lead to food anxiety. Choosing only to consume non-GMO verified products helps to take that fear out of your everyday life.
You can have peace of mind knowing that the foods you are eating are the same foods that humans have been consuming for generations. That means you won’t have to fret over any possible dangers that could be discovered down the road.
If you prioritize using natural products, you’ll want to stick with non-GMOs. As we mentioned earlier, many genetic modifications would never be possible in the natural world, so GMOs are not considered natural foods. When you shop from the non-GMO foods list, you can trust that all of the ingredients have been cultivated through natural agriculture techniques.
Finally, many people prefer to stick with non-GMOs because they don’t want to consume toxic chemicals. However, you mustn’t just consume GMO-free foods to avoid chemicals. Many non-GMO crops still use some form of pesticides and herbicides for protection.
If you want to reduce your risk of consuming any toxic chemicals in your diet, you should seek out organic non-GMO foods. These products have even stricter regulations that prohibit the use of synthetic fertilizers and pesticides.
Dietitians advise people to focus on consuming an appropriate number of fruits and vegetables as part of a balanced diet. You might be wondering if natural produce is more nutritious and when speaking strictly about nutritional value, we believe there is a substantial difference. We pride our products on being Non-GMO Project Verified and are backed by best practices and testing throughout the supply chain.
If you want to avoid non-genetically modified foods, you’ll be happy to know that there are more non-GMO food options than there are approved GMOs. Therefore, it’s hard to put together a comprehensive non-GMO food list. It would simply be too long to fit in this blog. Instead, you’re better off learning which crops have GMOs. We recommend that you memorize the following FDA-approved GMO crops:
Absolutely not! It’s important to remember that you can still eat these foods. GMOs only make up part of the overall crop production. Even with some crops having a large percentage of GMO varieties, there are plenty of non-GMO product alternatives. That means you can still enjoy popcorn with your movie. You’ll just have to take more time to find products that are labeled as non-GMO certified! We’ll provide more information on shopping tips later.
If you’re feeling overwhelmed about shopping for non-GMO products. You’re not alone. It seems like they can make their way into the most random products, so how can you be sure that you aren’t consuming them? Your favorite juice, ice cream, barbeque sauce, and even bread can contain GMOs without realizing it.
Without labeling, GMOs can be difficult for the average consumer to spot because they might not be the main ingredient in a product. However, if you are trying to avoid any GMOs at all, you’ll want to change the way you shop for food.
The first thing you should do is start shopping for organic products. By law, certified organic foods cannot include any GMO ingredients. While most of these products will also feature a GMO-free label, this might not always be the case. If you don’t see a non-GMO label on a certified organic product, don’t fret. The company may have simply opted to forgo the label to prevent redundancy.
You can have peace of mind when you exclusively shop for organic products because farmers and brands must follow strict regulations to maintain their certification. No organic farmer may plant GMO crops, and no organic food manufacturers can use GMO ingredients in any of their products. Most importantly, organic producers are required to go above and beyond to protect all of their products from contact with GMOs of any kind. This often means they have special procedures to prevent any cross-contamination from neighboring GMO-producing farms.
With all of these regulations and requirements, customers can trust that they are always getting a GMO-free product when they shop for organic labels. Best of all, these products offer a variety of other benefits for sustainability and human health.
Organic products aren’t always available, and if they are, they can often have a much higher price tag. As a result, they might not be accessible enough for you and your family. Fortunately, they aren’t the only option for customers looking to avoid GMO ingredients. You can also purchase products that feature the Non-GMO Project Verified Seal.
It is a nonprofit organization that serves as North America’s most trusted third-party verification program for non-GMO products. The organization has rigorous standards for verifying foods and other consumer products, including household cleaners, beauty products, etc. You can find their complete list of Non-GMO Project Verified Products on their website.
It’s important to note that the Non-GMO Project label only verifies the specific product that features the seal. You should not assume that the brand’s other products are also GMO-free. However, you can search their list of non-GMO verified products by brand if you would like to see what other products have been tested.
In addition to clearly labeling whole foods, such as corn and soybeans, as non-GMO varieties, the organization also tests at-risk ingredients that may be included in other products. You’ll learn more about what that means next.
You already know the list of 11 different FDA-approved GMO crops, but did you know that they can often be hidden by the names of their derivative ingredients?! These are what are known as “at-risk” ingredients. If you are shopping for products that could contain ingredients made from a popular GMO crop, then you will want to look for the Non-GMO Project Verified Seal, but what if you don’t see any labels?
You should avoid any product that could contain ingredients made from corn, soybeans, canola, sugar beets, or other approved GMOs if you don’t see a verified non-GMO or organic label. These products are at risk of containing GMOs. Still not sure what products could be at risk? The following are just a few popular examples:
If you’re still feeling overwhelmed by the idea of shopping for non-GMOs, you’ll be happy to know that there are many foods that you can buy without fear. The important thing is to focus on buying whole fruits and vegetables that aren’t on the list of FDA-approved GMOs. If there is no GMO version of a crop, then only GMO-free versions are available in your store.
The following are just a few examples of foods that are not grown in GMO varieties:
These whole foods aren’t your only options, however. Just because you didn’t pick the fruit or vegetable straight from the produce aisle doesn’t mean it’s not safe. You can also consume these products in other forms, like juice. The important thing is to look at the ingredients list to confirm that the fruit or vegetable is the only ingredient. If there are others, you will need to check to see if they have GMO varieties.
Ten years ago, it was much harder to find non-GMO foods than it is now. Thanks to increased public awareness, it’s easier to avoid GM products when you shop for groceries. However, there are some areas of the country with less access. If you’re not sure where you should shop for non-GMO foods, you should start with the following places:
We recommend finding a grocery store specializing in organic and natural foods. Since all organic food is GMO-free, this will be your best bet for shopping locally. If you’re lucky enough to live in a larger city, you will probably have access to more of these types of stores. Several large chains across the country only sell natural or organic products. You can start by looking for:
If you don’t have access to any natural or organic grocery stores, don’t panic. Buying straight from the farmer is always a better option. You should check out your local farmers market to see what selection you can find. Many local farmers who sell direct-to-consumer will also have natural or organic products.
The best part about buying your products from the source is the ability to ask questions. If you aren’t sure if a product might contain GMOs, you don’t have to guess. You can simply ask the farmers whether they use genetically modified seeds or not!
We recognize that there are parts of the country where you might not have access to farmers markets or natural grocery stores. That doesn’t mean that you are stuck with GMOs, though. The Internet is a wonderful tool for shopping for products you might not have access to otherwise. The same is true for your groceries.
You would be surprised how many retailers will ship GMO-free groceries right to your door. Not only can you shop from grocery store chains, but you can even shop directly from product manufacturers in some cases. Kate’s Real Food is a perfect example of that. Though you can find our bars and snack bites in stores like Whole Foods, Publix, and HEB, you can also purchase your favorite products right from our website or amazon.com.
If you’ve been searching for some non-GMO fuel bars or snacks, you don’t have to look any further. Kate’s Real Food is committed to providing consumers with healthy food options. Each bar and snack bite is USDA-certified organic and Non-GMO Project Verified, which means you never have to worry about genetically-engineered ingredients. Instead, Kate’s goes above and beyond to select each ingredient with care. This ensures you’re only getting the best and healthiest options.
That’s not all!
Customers also love that the products come with several other benefits. Whether you are purchasing snack bites or an energy bar, you can expect:
While studies haven’t shown any health risks to consuming GMOs, you might be thinking that it’s better to be safe than sorry. In that case, you should be better prepared for your next trip to the grocery store after reading this non-GMO shopping guide. You will be able to avoid GMOs because you now know:
If you would like to try out some non-GMO snacks, give Kate’s Real Food a try. There are so many different flavors, so it is easy to find something that you’ll love. You can try the variety pack to sample 6 of the most popular flavors, including Peanut Butter Dark Chocolate, Lemon Coconut, and more.
To take the inconvenience out of shopping for non-GMO snacks, you can also sign up for the Subscribe n’ Save program. This subscription makes it easy for fans of Kate’s Real Food to get healthy, non-GMO energy bars and snacks sent straight to their door at discounted prices. Learn more about all the ways you can shop today!
]]>Protein’s main purpose is to help build and repair tissues, but it also slows down the absorption of glucose which aids in sustaining energy throughout the day. Additionally, protein is not stored in excess in the body and so when cells require it, there are no reserve levels to call on which is why it is extremely important to constantly incorporate it into meals.
Below, our nutrition blog breaks down a list of foods that are high in protein and guaranteed to help keep your energy levels high throughout the day:
Eggs are an exemplary example of a food high in protein, low in calories, and aids in keeping you energized. Eggs are a delicious food for any time of day that can be paired with virtually anything and made in a variety of different ways.
Greek yogurt made with low-fat milk has high protein and low calories that can help improve your energy levels.You can add berries or other healthy fiber filled foods to build up the nutritional benefit.
Lean meats like chicken, turkey, and venison contain a lot of lean protein and can help to keep you feeling full for many hours. They’re also full of nutrients and vitamins like iron, magnesium, and vitamin B that help with other processes in the body.
Fatty fish includes salmon, mackerel, tuna, and herring as well as many others. They’re high in protein and Omega-3 fatty acids which are very beneficial to your health. These fishes are easy to make and are a satisfying meal for any wishing to find a healthy protein.
For those looking for vegetarian alternatives to protein, tofu is an excellent option. Tofu is rich in protein and quite filling. It pairs well with sauce or vegetables.
Beans are another form of protein that is perfect for vegetarians looking to avoid animal products. Beans contain a lot of protein and can be added to virtually any meal.
Including the right protein sources throughout your day helps to assure you get the energy you need to power through your busy day. If you’re looking for an on-the-go, snack option that is guaranteed to give you enough energy, try one of Kate’s Real Food’s energy bars. Each bar is packed with healthy fats, fiber, and complex carbs to help keep your snacking healthy.
]]>We’re often taught that all fats are bad for you and that we should avoid consuming them therefore giving them a bad reputation. However our bodies require some fat for energy, hormonal functioning, and to absorb nutrients. Our nutrition blog breaks down the types of fat because it’s important to understand the distinction between them to meet your basic nutritional needs and sustain optimal functioning.
Foods that contain monounsaturated and polyunsaturated fats, like our energy bars, can help control weight, manage moods, and increase energy levels. Healthy fats provide essential fatty acids, which are needed to create new cells and produce hormones for physiological functions.
Monounsaturated fats are found mostly in high-fat fruits such as avocados as well as nuts like pistachios, walnuts, cashews, and almonds. This type of fat can also be found in olive oil. Monounsaturated fats help lower bad cholesterol and raise good cholesterol. They’ve also been shown to help battle weight gain and reduce body fat levels.
Like monounsaturated fats, polyunsaturated fats help fight bad cholesterol. These fats come in the forms of omega-3 and omega-6 fatty acids, and they lower triglycerides. Omega-3s and 6s are important and are oftentimes referred to as essential fatty acids (EFAs). These cannot be manufactured by our bodies so it is essential to ingest them. And because your body needs these sources to function optimally and remain healthy; it’s your job to make sure your diet has enough of these fats to avoid problems and breakdown.
You can find these fats in the following foods:
The types of fats to avoid are known as trans and saturated fats, especially the artificial versions of these. Trans fats are the worst fats to consume. They’re found in foods such as french fries, potato chips, and most fried foods. Trans fat is the result of over processing our foods in order to offer consumers a longer shelf life. Most pre-packaged food contains a fair share of trans fats. If you are serious about improving your overall health, trying to lose weight or achieve your optimal athletic potential you should try to avoid trans fats altogether.
Saturated fat can be healthful only when consumed in moderation. They are commonly found in red meat, whole milk, dark chocolate, cheese and coconut oil. It's important to limit the consumption of saturated fats because they can increase total cholesterol which may result in blocked arteries in the heart and elsewhere in the body.
Fat plays an important role in helping the general functioning of your body. It’s a necessary component of your diet and chances are you’re not consuming enough of the good fats in your diet. Understanding the different fats and their nutritional profiles will help you make educated decisions when food shopping.
Make sure to read labels before buying food. Kate’s Real Food strives to provide healthy fats in our delicious organic energy bars to help get you through any sort of adventure. Gain the energy you need for a day on the slopes or the trail from the best food for energy with one of our wonderful flavors of bars.
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