Recipe: No-bake Granola Bars
Ingredients:
2 cups Quick oats
1 cup Crispy rice cereal
1/2 cup Nuts (optional)
1 tsp Vanilla extract
1/3 cup Honey
1/3 cup Peanut butter
5 Tbsp Coconut oil or unsalted butter
3 Tbsp Mini chocolate chips or dried fruit
Directions:
1. Melt the coconut oil or butter, peanut butter, vanilla
extract and honey in microwave or over medium heat.
2. In another bowl, mix the oats, rice cereal,
and nuts. Stir together the wet and dry ingredients.
in College
3. Pour over cookie sheet lined with parchment paper.
Sprinkle the chocolate chips over the mixture.
Press down to form solid bar. Refrigerate for 2 hours
or overnight. Then cut. (Makes approx. 24 bars)
Nutrition Facts:
Serving Size: 1 Bar
150 Calories, 8g Fat, 16g Carbohydrate, 5g Sugar, 4g Protein
Don’t let your class schedule dictate your meals
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Take time to plan a meal or snack every 4-5 hours to regulate metabolism
Carry an “on-the-go” meal or snack
Keep an emergency granola bar on hand
Stock up with snacks that aren’t junk food
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Prevents weight gain
Makes it easy to choose healthy!
Provides more vitamins and minerals (We are what we eat!)
Eat Breakfast Each Morning
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Does not have to be large
Can be an “on-the-go” snack or a glass of milk!
Pick a cereal with less than 10 grams of sugar per serving
Focus on adding nutritious foods, not restricting “bad” ones
 Make half your meals fruits/vegetables
 Include good protein: chicken, fish, eggs, beans, nuts and seeds
 Include healthy fats: avocado, olive oil, nuts and nut butter
Water, Water, Water
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Bring a reusable water bottle with you everywhere (If you see it, you’ll drink it!)
2-3 Liters of water each day
Other drinks can have many calories and sugar
A Spoonful of Nutrition from the Dietitian – August 2016
Emily Hays, RDN, LDN
Registered Dietitian
[email protected]
Quick
“on-the-go”
Snacks
• Fruit with nuts or nut butter
• Carrots and hummus
• Granola bar (Recommended
brands: Kind Bar, Lara Bar, Kashi)
• Boiled eggs
• Crackers or veggies with cheese
• Light butter popcorn
• PB Crackers (can make your own)
• Cheese and crackers
• PB and J Sandwich
• Trail mix (can make your own
with nuts, dried fruits, granola or
cereal)
• Tuna Packs
• Rice cakes with PB
• Fruit or veggies with PB
• Cereal
• Pretzels and PB
• Yogurt and granola
• Yogurt and fruit
• Oatmeal