- Air popped organic popcorn with melted organic butter or popped in coconut oil
- Hummus on organic crackers, celery, or carrots
- Hummus is usually made with soy or canola oil, so if you can’t find it made with olive oil, buy organic hummus
- Any homemade cookie or muffin
- You can usually cut the fat by ½ and the sugar by 1/3 – and always substitute organic whole wheat pastry flour
- Depending on what it is, you can add chopped apricots, cranberries, carrots or berries for extra vitamins and fiber
- Sunflower or pumpkin seeds
- Make sure they’re roasted dry, without oil
- Yogurt or a smoothie.
- Whole milk yogurt tastes much better, makes us feel full for longer, and doesn't let sugar enter the bloodstream so rapidly. Organic dairy products, like Stonyfield Farm, are free of GMO's antibiotics, growth hormones, and high fructose corn syrup.
- Pretzels, made with organic flour, water, and salt, with an organic cheese stick
- Carrots with organic ranch dressing
- Hard boiled organic, pasture- raised egg
- Organic Apple sauce
- Organic peanut, almond, cashew butter on organic apples or bananas
- Preferably dry roasted, rather than roasted in cheap oils like cottonseed, a highly pesticided, genetically modified oil.
Note: Both trans fat and high fructose corn syrup (now called "fructose" - thanks to a "pass" from the feds) are man-made substances that provide huge profits for the food industry. They are cheap, and have a much longer shelf life than “real food” alternatives. But they are harmful to our bodies, in the long term.
Only when the consumer stops buying these foods, will the industry stop using them.
You may notice that many suggestions contain saturated fat, like butter and cheese. Saturated fat is a much healthier alternative to trans fat (partially hydrogenated oil) and if the dairy products are organic, they are GM free. It is important, however, to limit portion size. Too much of anything can be unhealthy. Look at your child’s fist; this is about the size of her/his stomach.
It is actually easy to control portion size when you eat some “real” fat, because it is more satisfying. It gives a feeling of fullness, which lasts, and prevents the rapid rise, and fall, of blood sugar caused by eating carbohydrate alone.
Did you know that the presence of fat in the small intestine produces hormones that prevent hunger contractions?