Tuesday 21 August 2018

After School Snack Attack

 by 12-Year-Old Nutrition Expert, Kai Nunziato-Cruz

Hey Guys!  Kai here from Generation Kai!  I’m a 12-year old Kid obsessed with food…healthy food that is.  Like many kids living in the south, my school year has already started. (Kids up north are about to start soon though!) I know when I get home from school, I am starving.  Here are some things to keep in mind when the 3pm snack attack hits after school. 


• Instead of snack bars…consider veggies dipped in hummus.  (This gives you the vitamins and the protein that keeps you full until dinner!) Veggies are a great go-to snack if they are prepped ahead of time.  My favorite dippable veggies arecelery, cucumbers, sweet peppers, and grape tomatoes.  
• Instead of fruit snacks or fruit cups… (which are loaded with added sugar,) consider snacking on fresh fruit. Like veggies, fresh fruit is easy as long as it’s at your fingertips and pre-cleaned.  We usually go shopping once a week and buy everything we need for the upcoming week, no more and no less.  Examples of fresh fruit we like to use include strawberries, apples, oranges, bananas, mangoes, and grapes.  
• Instead of PB&J…get your sweet fix with slices of banana with honey, or carrots dipped in almond butter or sun butter (made from sunflower seeds.)
• Instead of grabbing a bag of Doritos or Cheetos (which are loaded with chemicals and preservatives,) get your salty fix from Spelt pretzels or veggie/sweet potato chips. 



It’s important to mix up your snacks during the week.  That goes for all foods actually.  Every fruit and every veggie has its own vitamin and mineral make-up so if you just eat strawberries all the time you only get the vitamins and minerals from strawberries.  If you mix up your diet and eat all different things throughout the week you are sure to get all the vitamins and minerals your body needs to be healthy. 


About Kai Nunziato-Cruz:

Kai Nunziato-Cruz is a 12-year-old nutrition expert from Arizona. As the son of Liz Cruz M.D., a board-certified Gastroenterologist, and Tina Nunziato, a Certified Holistic Nutrition Consultant, Kai has watched his Moms for years help adults get well and stay well with their books, podcast, online home study program and more and felt it was his mission to take those same teachings to kids. Kai is the author of Digest This Now! for Kids a kid-friendly, doctor-approved book about healthy eating and he also teaches through his YouTube show Generation Kai

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