Recharge-U

Cranberries, sunflower seeds, pumpkin seeds,
golden raisins, yummmm

Since its grand opening, Recharge-U has been quite the hype around Rice campus. This "convenience store" (which is conveniently open until only 7 p.m. each night), replaced 13th street, which boasted hot sandwiches, snacks, sushi, salads, and a Smoothie King. The fresh food has been replaced with mostly processed snacks, leaving only a few chilled sandwiches and small bowl of fresh fruit that is hidden behind the slushie machine (I'm not kidding). Though the number of fresh food and snack options is very limited at Recharge-U, fear not! Maria and I took a walk-through of the store to see what healthy snack options are still available. 

The Good Stuff, with some cautions...

1. Along the huge snack wall, there are a variety of nuts. We liked the natural almonds and edamame, which are full of healthy fats, protein, and antioxidants. Pay attention to the seasoning that could be added to the nuts, which could add lots of unwanted sodium.

2. Dried fruits are also an awesome snacking option because they are an organic, all natural way to have something sweet with no added sugar, plus they are even better for you when you mix in some nuts for protein. Dried fruit isn't all raisins and prunes! You can try all kinds of dried fruits from cranberries to strawberries, to peaches, or to my favorite, apricots. Some of the types we liked were the Peeled Snacks and the freeze-dried apple crisps.

3. Trail mixes are awesome because every bite is unique! Choose mixes with nuts and dried fruit over the more processed ones with candies, pretzels and sesame sticks. These will have the least amount of sugar, salt, and saturated and trans-fats. Beware of the yogurt covered trail mixes, which sound healthy right? There must be added saturated fat for the yogurt to harden and form a shell over the fruit, nuts, and other contents. Eek.

4. Pop chips. 100 calories. Air-popped and delicious. Enough said.

5. Bars, bars, bars. Bars are one of those things that everybody thinks is a health food, but it varies. Bars are highly processed foods, so they contain a lot of added refined sugar and artificial fiber, which can cause G. I. upset. Some of the better bar options are the pure bars, which are made out of whole grains and organic fruits, and the Clif bars, which use natural cane juice as a sweetener, not refined sugar. A good tip is to check the ingredients list. If one of the first ingredients is some form of refined sugar, kick it to the curb and find a healthier option.

Look at all of these delicious flavors!
My favorite is the chocolate brownie bar, which is made
out of dates, cocoa, and organic nuts. That's it! It has the
flavor of a brownie without the guilt, plus it has 7 g protein!

6. All-natural peanut butter squeeze packs are a good way to get some protein without too much added sugar. Smear some of this on one of those apples hidden on the back counter and you are good to go!

7. One of my favorite finds are the little hummus and pita chip packs in the refrigerated section. Hummus contains a number of good nutrients, including protein, iron, and folic acid. Try to find a brand that uses olive oil, which adds a healthy fat.


General Rules of Thumb

1. Keep your snack a snack-sized portion, not a meal. Snacks should hover around 200 calories, and it is beneficial to have around 15 g of protein and less than 5 grams of healthy fat (poly- and monounsaturated fats are the good stuff).

2. Remember that snacking is good for you! Small snacks throughout the day keep your metabolism in check so that you are less likely to binge at your big meals.

3. Watch the serving size on packages. It may look like 150 calories at first, but the entire bag could have 3 servings.

4. Try to go for the least processed foods possible, which at Recharge-U is VERY DIFFICULT. Processed foods tend to be high in added sugar and sodium. Keep in mind that your daily sodium intake should be 2400 mg, and some of the packaged microwavable meals border 2000 mg...

5. Beware of a lot of the "diet foods." These tend to be high in salt, which can actually make you look more bloated, and they also lack vitamins and other nutrients. Stick to the more natural foods, such as nuts and fruit, to get more bang for your buck.

--Cristina, Wellness Intern