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DoctorShawn
15/Jul/2024
FoodHealthKidsNutritionSnackUncategorized

Top 20 Costco Healthy Snacks

Introduction

In today’s fast-paced world, snacking has become a crucial part of our daily routine. For health-conscious shoppers and snack enthusiasts, finding snacks that not only satisfy cravings but also contribute to a balanced diet can be a challenge. Luckily, Costco offers a variety of healthy snacks that make smart snacking easy and delicious.

Criteria for Selection

When selecting the top 20 healthy snacks available at Costco, we focused on the following criteria:

  • Low in sugar
  • High in protein
  • Whole food ingredients
  • Minimal additives
  • Nutrient-dense

 

The List

Nuts and Seeds

  1. Kirkland Signature Mixed Nuts

A mix of almonds, cashews, pecans, and Brazil nuts, providing healthy fats and protein.

  1. Wonderful Pistachios

A great source of protein and fibre, these pistachios are perfect for on-the-go snacking.

  1. Kirkland Signature Organic Unsalted Pumpkin Seeds

Packed with magnesium and zinc, these seeds are a nutritious addition to any snack mix.

Dried Fruits

  1. Kirkland Signature Organic Dried Mangoes

Sweet and chewy, these dried mangoes are a delicious source of vitamins A and C.

  1. Made in Nature Organic Dried Apricots

These apricots are sulfite-free and offer a good dose of fibre and antioxidants.

  1. Sun-Maid Raisins

Naturally sweet and high in iron, these raisins make a great addition to trail mix or oatmeal.

Protein Bars

  1. RXBAR Protein Bars

Made with simple, whole ingredients, these bars are high in protein and fibre without added sugars.

  1. Kirkland Signature Protein Bars

These bars offer a balanced mix of protein, fibre, and healthy fats, perfect for a post-workout snack.

  1. ONE Protein Bars

Each bar contains 20 grams of protein and just 1 gram of sugar, making them a guilt-free treat.

Veggie Snacks

  1. Kirkland Signature Organic Roasted Seaweed Snacks

Low in calories and rich in vitamins and minerals, these seaweed snacks are a salty, crunchy delight.

  1. Harvest Snaps Green Pea Snack Crisps

Made from whole green peas, these crisps are high in fibre and a fun way to get your veggies.

  1. Bare Baked Crunchy Apple Chips

With no added sugar, these apple chips are a crunchy, satisfying way to enjoy fruit.

Dairy and Non-Dairy Options

  1. Chobani Greek Yogurt

High in protein and probiotics, Chobani’s Greek yogurt is an excellent snack for gut health.

  1. Kirkland Signature Organic Hummus Singles

These hummus cups are perfect for dipping veggies or whole-grain crackers.

  1. Almond Breeze Almond Milk

A great dairy-free alternative, this almond milk is perfect for smoothies or as a drink on its own.

Additional Healthy Options

  1. Kirkland Signature Organic Peanut Butter

Made with just peanuts and a touch of salt, this peanut butter is a wholesome spread for fruits and veggies.

  1. Whisps Cheese Crisps

Made entirely of cheese, these crisps are high in protein and calcium.

  1. Dark Chocolate Covered Almonds

A sweet treat with the benefits of dark chocolate and the protein of almonds.

  1. Nature’s Bakery Fig Bars

Made with whole grains and real fruit, these fig bars are a portable and healthy snack.

  1. Organic Edamame

High in protein and fibre, these frozen edamame pods are great for a quick and nutritious snack.

Benefits of Healthy Snacking

Incorporating healthy snacks into your diet can offer numerous benefits:

  • Improved Energy Levels: Nutrient-dense snacks help maintain steady energy throughout the day.
  • Weight Management: Healthy snacks can prevent overeating during meals by keeping hunger at bay.
  • Better Nutrient Intake: Snacking on wholesome foods ensures you get a variety of nutrients essential for overall health.

Tips for Smart Snacking

  • Plan Ahead: Keep a variety of healthy snacks on hand to avoid reaching for junk food.
  • Portion Control: Pre-portion snacks to avoid overeating.
  • Mindful Eating: Eat slowly and savour each bite to stay satisfied longer.

Conclusion

Making healthy food choices, including snacks, is essential for maintaining a balanced diet and overall well-being. Costco offers a wide range of nutritious snacks that cater to health-conscious shoppers. Share your favourite Costco healthy snacks in the comments below and join our community of mindful eaters!

Remember, healthy snacking doesn’t have to be boring—it can be delicious and satisfying too. Happy snacking!

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drshawn
21/Jan/2023
BudgetDietFoodHealthNaturopathicNutritionUncategorized

Eating Healthy Without Breaking the Bank

Eating healthy can be expensive. But it doesn’t have to be. With a little bit of planning and creativity, you can eat healthy without breaking the bank. Here are 10 tips to help you do just that!

1. Buy in Bulk

Buying in bulk (like at Costco or Sam’s Club) is a great way to save money on items like nuts, seeds, grains, and dried fruit. These items are often much cheaper when purchased in larger quantities than they would be if purchased from the regular grocery store. Just make sure that you’re only buying what you need so nothing goes to waste!

2. Shop Seasonally

Shopping for foods that are in season is not only more cost effective but it also ensures that your food is fresher and more nutrient dense. Shopping seasonally will also help you discover new fruits and vegetables that you may not have otherwise tried!

3. Grow Your Own Produce

Growing your own produce is a great way to save money while getting some exercise and enjoying the outdoors! Homegrown fruits and vegetables also tend to be much more flavorful than store bought produce so there’s a tasty bonus too!

4. Eat Meatless Meals

Eating vegetarian meals every now and then is an easy way to save money on groceries since meat tends to be one of the most expensive items on your grocery list. There are plenty of delicious plant-based recipes out there so you won’t get bored with your meals either! PlantUniversity.ca is a great site that will send you a meatless recipe once per week for free, check it out!

5. Meal Prep

Meal prepping saves time (and therefore money!) because it eliminates the need for last minute takeout or delivery orders when you don’t feel like cooking after a long day at work. Meal prepping also helps keep portion sizes under control which can help keep your grocery costs down as well!

6. Buy Frozen Fruits & Veggies

Frozen fruits and veggies are typically cheaper than their fresh counterparts but just as nutritious (or even more so!). Not only that but frozen fruits and veggies tend to stay fresh longer than their fresh counterparts so they won’t go bad before you get around to using them either!

7. Look for Deals & Coupons

Always look for deals or coupons when shopping for groceries as this can help lower your overall costs significantly over time. Additionally, many stores offer loyalty programs which allow customers to earn points or discounts on future purchases so make sure to take advantage of those too if possible! Save.ca is a great resource for sales and coupons.

8. Stock Up When Items Are On Sale

Stock up on non-perishable items like canned beans or rice when they go on sale since these types of products typically have long shelf lives and will last awhile before needing to be replaced again (which means more savings!).

9. Don’t Waste Food

Wasting food should always be avoided as it harms the environment in multiple ways and leads to substantial financial losses. When shopping for groceries, taking the time to plan ahead is essential in avoiding unnecessary purchases and minimising food waste. Making lists ensures that nothing gets forgotten or left behind at the store, which can then lead to a decrease in wasted food.
To further preserve food at home, one should consider storing it properly in order to keep it fresh for longer. This could involve using airtight containers for items such as grains, pulses and nuts to prevent them from going stale. Additionally, keeping track of usage-by dates is important when considering what needs to be eaten first; this will enable you to make use of food items before they go off or spoil. Freezing foods that are not likely to get eaten soon can also help extend their shelf life so they can be used later on when needed.
Finally, reducing portion size is also an effective way of preserving food. If you’re cooking too much you can always freeze the excess for another day! Taking all these measures into consideration will ensure that both environmental and financial costs associated with food waste can be minimized; while making sure that your refrigerator (and bank account) remains well-stocked! Halfyourplate.ca has some great tips on storing food.

10. Try New Recipes

Trying new recipes every now and then helps keep mealtime interesting while saving money since trying new recipes sometimes requires less ingredients than sticking with tried-and-true dishes. Who know, you might discover something delicious along the way which could become part of your regular rotation of meals moving forward too!

Conclusion

Eating healthy doesn’t mean spending a fortune; it just takes some planning ahead and looking for creative ways to save money while still enjoying nutritious meals at home with family or friends. By following these 10 tips above, everyone can enjoy eating healthy without breaking the bank!
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drshawn
20/Sep/2022
AntioxidantsDietFoodHealthKidsNaturopathicNutritionPediatricsSchoolUncategorized

What is a healthy lunch for school kids?

What is a healthy lunch for school kids?

You want your kids to have a healthy lunch, but you’re not sure what that looks like. You know they need protein, carbs, phytonutrients and fibre, but how much of each? And what are some good sources of each? Here’s a quick rundown of what a healthy lunch for school kids looks like.

Protein

Kid’s need about 5-6 ounces of protein per day. As a parent, it can be difficult to ensure that your child is getting enough protein in their diet. The good news is that there are plenty of great sources of protein available, including lean meats, tofu, beans, lentils, nuts and seeds.
However, one challenge parents may face is finding ways to work around common nut and seed allergies. If your child or a classmate is allergic to nuts or seeds, be sure to check with your naturopath or pediatrician for suggestions on alternate sources of protein. There are plenty of good options available, including lean meats, tofu, beans, lentils and plant-based protein powders.

Carbs

Carbs are the body’s main source of energy. Kids need about 3-5 ounces of carbs per day. Complex carbs are the body’s main source of energy. They are made up of long chains of sugar molecules that the body can slowly break down and use for energy. Simple carbs are made up of short chains of sugar molecules and the body can break them down quickly for energy. Good sources of complex carbs include fruits, vegetables and whole grains. Some examples of complex carbs that kids would enjoy include:
-Oatmeal
-Quinoa
-Brown rice
-Sweet potatoes
-Fruits like apples, bananas and berries
-Vegetables like broccoli, cauliflower and carrots

Phytonutrients

Phytonutrients are important for kids because they help protect against disease and promote good health. Phytonutrients include antioxidants, which are important for helping to protect the body from damage caused by harmful molecules called free radicals. Free radicals can damage cells, leading to diseases such as cancer. Antioxidants help to counteract the effects of free radicals, preventing or slowing down cell damage. Some good sources of phytonutrients for kids include fruits, vegetables, herbs and spices. Some examples of antioxidant rich foods that kids would enjoy include blueberries, raspberries, strawberries, blackberries, cherries, tomatoes, bell peppers, broccoli, kale and spinach. These foods are packed with nutrients that are good for kids’ growing bodies.

Fibre

Fibre is an important part of a healthy diet. It helps the body feel full and can help with weight loss and maintenance. Kids need about 25 grams of fibre per day. Fibre comes in two forms: soluble and insoluble. Soluble fibre dissolves in water and can help lower cholesterol and blood sugar levels. Good sources of soluble fibre include oats, legumes, apples and berries. Insoluble fibre does not dissolve in water and helps with bowel regularity. Good sources of insoluble fibre include whole grains, vegetables and fruits with skins.

Conclusion

A healthy lunch for school kids should include a variety of protein, carbohydrate and fiber-rich foods to ensure that they are getting the nutrients they need to stay energized and focused throughout the day. While nuts and seeds are healthy sources of protein, fat and fiber, there are other healthy alternatives for those whose schools do not allow them. Parents should always consult with their pediatric naturopath, pediatrician or dietician to create a healthy lunch plan that meets their child’s specific needs.

 

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dr_shawn

Patient focused integrative health care. Utilizing effective natural approaches designed to be used alone or to compliment conventional medical care.


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