With mini meals accounting for 24% of what most adults eat in a day and up to 27% for kids, we’d be wise to make them 100% nutritious. Try these flavorful options that fit the health-boosting bill and leave you satisfied. Your entire family will love them.
Choco-Strawberry Smoothie “I’m a huge fan of smoothies because they are so easy to make and pack in tons of vitamins and minerals,” says Brooke Alpert, RD, author of The Sugar Detox. For a sweet sip filled with antioxidants, vitamin C and fiber, blend 1 cup strawberries, 1 cup milk, 1 tablespoon cocoa powder, a packet of probiotic mix (such as Culturelle or GoLive) and a handful of ice.
Mini Burritos Fill a 6-inch blue corn tortilla with about 1/4 cup black beans and 2 tablespoons shredded cheddar cheese, suggests Kate Geagan, RDN, a hydration expert for CamelBak. Microwave for 20 seconds, then top with cherry tomato slices. You’ll get fiber, protein, calcium and antioxidants all in one bite.
PB&B Sandwich Smear a spoonful of peanut butter on a 6-inch whole wheat wrap and fold it around a banana, recommends Craig Johnston, PhD, assistant professor at Baylor College of Medicine. Peanuts keep you fuller longer, help you maintain a healthy weight and reduce the risk of heart disease.