Healthy

snacks

T IPS T O M AKE EVERY PR ACT ICE HE AL T HY AND

NUT RIT IO US FOR SOUND BO DIES AND M INDS

GO FRESH
WHENEVER
POSSIBLE

Check the Nutrition Label

A healthy option meets the following guidelines
Less than 10 grams of sugar per serving
Less than 5 grams of fat per serving
More than 4 grams of ber per serving

Fresh Fruits and Vegetables are always the BEST choice for your Girls on the RUN. Try to expose
them to foods they may not have tried before. Ask your GIRLS which fruits and vegetables they
LOVE. When you hear options that few of the other girls have tasted, add those to the shopping list.
Try some of the following:

Kiwi
Raw Squash and Zucchini
Cumquats
Fresh pitted cherries
Dates
Bell pepper strips
Cantaloupe
Watermelon
Mango
Blueberries
Raspberries

Strawberries
Banana
Baby carrots
Celery
Pineapple
Cucumber
Radishes
Broccoli
Cauliflower
Tomatoes
Craisins & Raisins

Mix things up! Have the girls build fruit kabobs. Or blend together your favorite berries, a banana,
and some skim milk for Smoothie Snacks. One snack serving is 4-6 ounces.

Core Values
Girls on the Run honors its core values. We strive to:
1. Recognize our power and responsibility to be intentional in our decision making
2. Embrace our differences and find strength in our connectedness
3. Express joy, optimism and gratitude through our words, thoughts and actions
4. Nurture our physical, emotional and spiritual health
5. Lead with an open heart and assume positive intent
6. Stand up for ourselves and others

Chewy Oatmeal
Pecan Cookies
Remember to check for tree nut allergies before
serving these to your Girls. Dried cranberries or
raisins would make a delicious substitution!

INGREDIENTS
1 cup softened butter
1 cup packed brown sugar
1/2 cup white sugar
2 eggs
2 teaspoons pure vanilla
extract
1 1/4 cups whole wheat
flour
1/2 teaspoon baking soda
1 teaspoon salt
3 cups old-fashioned oats
2 cups chopped pecans

1. Preheat oven to 325 degrees.

2. Beat brown & white sugars and butter together
until well mixed.
3. Beat in eggs one at a time.
4. Stir in vanilla
5. Wisk together flour, baking soda and salt in a
small bowl. Gradually mix dry ingredients into
wet ingredients.
6. Stir in oats and nuts.
7. Drop by tablespoonfuls onto ungreased (or parchment paper lined) cookie sheet.
8. Bake for 12 minutes. Allow to cool on baking
sheet for 5 minutes before transferring to a wire
rack to cool completely.
9. Store in air-tight container.

FUDGE
BROWNIES
Ingredients
4 tablespoons (1/2 stick)
unsalted butter
2/3 cup natural unsweetened
cocoa powder
1/2 cup whole-wheat pastry
flour
1/4 teaspoon baking powder
1/4 teaspoon salt
1 cup sugar
2/3 cup sweet-potato puree*
1 large egg
1 1/2 teaspoons vanilla extract
1/4 teaspoon instant coffee
powder

DIRECTIONS
1. Heat oven to 350 degrees. Butter an 8-inch square pan; set aside.
In a medium saucepan over low
heat, melt butter. Remove pan from
heat, and stir in cocoa. Let cool
slightly.
2. Meanwhile, in a small bowl,
whisk together flour, baking powder,
and salt.

Healthy Pre-Packaged Options

Low-fat Cheese Sticks

Dried Fruit
Fat-Free, Low-Sugar Yogurt*
Frozen Fruit Bars
Trail Mix
Pretzels
Greek Yogurt*
Whole Grain Crackers
Fruit & Grain Bars
Raisins
No-Added-Sugar Applesauce*

Oatmeal Bars
Fruit Leather
Popcorn
Whole Grain Goldfish
Apple Slices
Hummus & Whole Wheat Pita
Granola Bars
Pop Chips
Whole Wheat Mini Bagel &
Low Fat Cream Cheese
Fruit Cup (in Juice NOT Syrup)

*Dont forget the spoon.

Jeff Soileau, M.S., Health Educator & Family Wellness Consultant, is a Founding
Board Member for Girls on the Run of South Louisiana and a Childhood Obesity
Specialist. For more information on healthy snack ideas or family health & wellness
email Jeff@GirlsontheRunGBR.org or visit FitFamiliesBR.com.

3. Stir in sugar and sweet-potato

puree, then egg. In a small bowl, stir
together vanilla and coffee until
coffee is dissolved; add to cocoa
mixture.
4. Add flour mixture to cocoa
mixture and stir until no traces of
flour remain. Spoon into prepared
pan; smooth the top. Bake until surface of brownies looks barely dry
and an inserted knife comes out with
a few moist crumbs, about 20
minutes. Cool to room temperature
before serving.

Each brownie only contains 150

calories and has no added sugar.
*You can make sweet potato
puree by peeling and boiling a
sweet potato then blending it
until smooth.
Source: WholeLiving.com