Did you know the average American eats 204 cups of popcorn annually?  Popcorn is considered a whole grain, contains fiber and is naturally low in fat and calories.

The crunchy hull of the popcorn is high in polyphenols, a type of antioxidant.  Popcorn has about three grams of fiber in three cups of popped popcorn.  Fiber may play a role in controlling blood glucose levels and curbing hunger.

October just happens to be Popcorn Month and it couldn’t come at a better time. It is the best time to harvest the corn, especially in the Midwest, since we produce nearly all the world’s popcorn.   

Fall is a great time to be active outside, whether you head to the apple orchard, pumpkin patch, football tailgates or enjoy the fall foliage hiking a local trail. When you are out and about this fall, think about including some popcorn as a snack.

Kids can make their own microwave popcorn, which is a great after-school snack. All they need to do is take a quarter cup of popcorn kernels, place kernels in a brown paper bag, fold top over twice and microwave for about 1 minute and 50 seconds.  Season with your favorite herbs or spices. Popcorn can take on savory or sweet flavors. 

Try cinnamon, nutmeg, lemon pepper or crushed red pepper for a different take on popcorn.  Add dried fruits and nuts to popcorn for a custom snack mix.

Popcorn is a fun snack and an easy way to add whole grain servings in your day. No matter where your fall activities take you, enjoy some popcorn along the way.

Candy Corn Trail Mix

Makes 14 servings (½ cup trail mix each)

All you need

•2 cups Angie’s Boom Chicka Pop lightly sweet popcorn

•2 cups Angie’s Candy Corn Holidrizzle Kettle Corn

•1 cup lightly salted Hy-Vee peanuts

•½ cup pumpkin seeds (pepitas)

•½ cup golden raisins

•1 cup Chex gluten-free cereal

•½ cup candy corn

All you do

1. In a large bowl, mix together all ingredients.

2. Portion out ½ cup trail mix per person.

Nutrition Facts per serving: 162 calories; 9 g total fat; 1.5 g sat fat; 0 g trans; 0 mg cholesterol; 18 g carbohydrate; 12 g sugar; 5 g protein; 2 g fiber; 75 mg sodium.

Source: Hy-Vee dietitians.

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.