August reminds us that nothing lasts forever — not even summer break. While reviews might be mixed on how long summer should last, one thing to agree on is the benefit of adding nutrient-dense, delicious whole grains into lunchboxes and backpacks to fuel the school year. 

Here at the Oldways Whole Grains Council, we like to focus on the enjoyment of foods in addition to their place in an overall balanced diet. We’ve talked about breakfast being a stepping stone to adding whole grains [2], and with school on the horizon we want to talk about snacks. 

When I counseled families as a WIC dietitian, many parents wanted to offer their children nutritious snacks but found themselves short on time or at a loss of what to provide. Often, when we’re in a time crunch, the easiest option is to reach for something quick and easily accessible. All foods have their place in a healthy, balanced diet, but whole grains go the distance and can provide more than just good taste. So what can we do to make whole grain options the ones we reach for? 

A research article [3] on the psychology of behavior change and ‘habit-formation’ discussed factors that influence our choices. They found that changing behavior depends not only on our individual choices, but also on the ecosystems where we operate. In short, by changing our surroundings to align with the desired outcome, change comes easier. Further research studies support this method, and their advice [4] is to repeat a chosen behavior in the same context until the behavior becomes automatic and effortless. 

The researchers also found that we tend to care more about our current experience compared to what might happen in the future. This means the current grumbling bellies are usually a higher concern than long-term goals or health outcomes. By keeping the pantry stocked with tasty, easy-access whole grain options throughout the week, you and your family are in the best position to address both short and long-term goals as the easy option is also the whole grain option. 

The satisfaction of a good midday snack doesn’t go away when we end our school years. These are some recipes that are sure to hit the spot no matter the age and are easily prepared ahead of time to make the most of short breaks between activities.

Teff and Cocoa Energy Bites [5]

These energy bites are easy to prepare at the beginning of the week and enjoy when hunger strikes. Teff lends a pleasing crunch and nutty flavor to these packable bites, and they can be stored room temperature or in the refrigerator. These bites can be enjoyed as-is or mixed with Greek yogurt for a tangy addition. 

New Hampshire Zucchini Bread [6]

This recipe is an Oldways favorite and easy to enjoy throughout the day. This zucchini bread is a great way to use summer squash and provides a portable snack option. Try this bread toasted with almond or peanut butter spread on the slice, or with a piece of your favorite cheese. 

Herbed Quinoa Cakes [7]

Crispy on the outside, and tender on the inside, these patties will quickly become a favorite. These cakes are best served warmed up, and the seasoning can be adjusted to your taste. Try them with a zesty dip like red pepper hummus or a lemon aioli. 

Be sure to let us know your favorite recipe, or if there are other ways you incorporate whole grains into your snacks!

- Bri dela Torre MS, RDN, CLC, Community Engagement Dietitian, Oldways

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