Snacks

It’s 3:30pm and we’re hungry. What do most of us do? We grab anything we can find such as candy on a coworkers’ desk or hit up the vending machines, which mostly has high fat, high sodium and high calorie foods. There is a place for snacks in a healthy eating plan. Snacks can boost your energy between meals and supply essential vitamins and minerals. Just choose wisely!

Snack Tips

· Snack only when you are actually hungry and skip the urge to nibble when you’re bored or stressed

· Remember to keep portion control in mind by keeping snacks to 200 calories or less

· Try to get a combination of fiber and protein

· Plan snacks ahead of time to avoid overeating or relying on poor food choices like the vending machine

· Drink plenty of water – many times we feel hungry when we are actually thirsty!

Snack Ideas On the Go

· ¼ cup of almonds, walnuts or peanuts

· Mix veggies such as carrots, peppers, celery, cucumbers or tomatoes with 2 T hummus or individual snack sizes

· 2 cups of air-popped popcorn is high in fiber and fun to eat

· 1 slice whole-grain bread, ½ banana and 1 T of natural peanut butter

· 1 oz low-fat cheese (about 2 dice) and 5 whole-grain crackers

· 1 cup low fat cottage cheese with 1 cup fresh fruit

· Edamame in the shell - it takes longer to eat and is a very healthy and tasty snack

· ½ sandwich made with 1 piece whole-grain bread, low fat meat and low fat cheese

· Protein bars that are under 200 calories and low in saturated fat

· Low-fat or fat-free Greek yogurt has more protein than regular yogurt which keeps you full

Snack Ideas at Home

· 1 small corn tortilla, ¼ cup black beans or 1 egg, and 2 T fresh salsa

· Fruit smoothie – blend 1 cup plain non-sweetened yogurt with ¾ cup frozen fruit and some water

· Cereal and milk can be a great option! Choose a high protein, high fiber cereal and ½ cup of skim or low fat milk

· 1 cup of broth-based soup with 3-4 whole-grain crackers

· Mini pizza - Toast a whole-grain English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese

· 1 small tuna package in water with 1 T low-fat mayo or avocado and 5 whole-grain crackers

· Banana Pops – Take ½ banana, push a popsicle stick in it and spread 1 T peanut butter and 1 T walnuts; wrap in waxed paper and freeze for 3 hours

· 1 package of instant oatmeal made with water