Heart Mark

Like us on Facebook Follow us on Twitter Email Us Email Us

7 Healthy hacks for on-the-go families

Mornings can be hectic - a snoozed alarm clock, last-minute homework, dropping kids at school, a traffic jam, maybe even an unexpected tantrum, this makes planning healthy snacks the last thing on your mind. Here’s 7 sneaky snacking tips to get you and the kids snacking on healthy foods despite the morning mayhem.

 #1 Dip it

You probably have the ingredients for this healthy dip already - peanut butter and plain yoghurt in a 1 to 3 ratio. Add a pinch of cinnamon if you like, then dip carrots, apples, pears or even strawberries in it. Sounds strange until you try it. Look out for our heart mark on no-sugar unsalted peanut butter.

#2 The allrounder

Hummus is another healthy dip that also doubles as a spread. As long as you keep some tahini (sesame paste, use 1 tbsp) in the fridge and a tin of chickpeas in the pantry, it’s easy to whip up in less than 5 minutes. Blend while adding lemon juice, oil, salt, garlic and spices like cumin to taste.

#3 Grab and go

Grabbing something at home before you rush off avoids buying something unhealthy at a corner store or vending machine. Think mixed nuts or seeds, yoghurt and fresh fruit.

#4 Seal it in

Invest in a few leak-proof plastic containers or resealable plastic bags to carry snacks in your work bag or their school rucksacks.

#5 Breakfast power

Adding more substance to your breakfast could mean energy until lunch time, no snacks needed. A bowl of oats is still a powerhouse breakfast, and only needs 3 minutes in the microwave. Add mainly milk rather than water, a tablespoon sunflower seeds for more protein and fat, and scatter raisins or a chopped fruit for natural sweetness.

#6 Milk it

Heading home after gym or sports practice and dinner is still hours away? Chocolate milk is the perfect post-workout drink for any age. Dissolve pure cocoa in a little hot water and fill up with cold milk so you can control how much sugar you add, or add a sweetener.

#7 Lunch money

What children can buy at school should also be healthy. Ask your school to look into the Heart and Stroke Foundation Tuckshop programme. (http://www.heartfoundation.co.za/tuckshops)