To Snack, or Not to Snack?

Oftentimes, people associate snacking with things like potato chips, candy, or other junk food.  But between meal snacks can be a great opportunity to get fruits and veggies in, and keep you from making poor choices or overindulging at your next meal.  Choose wisely by including nutrient dense foods.  Combine protein, carbohydrates, and fats in your snacks for satiety, and aim for about 200 calories or less per snack.

Here are My Top Healthy Snack Ideas:

Fruit smoothie-1 cup each low fat plain Greek yogurt and frozen fruit, with 1 Tbsp ground flax seeds

1 oz whole grain pretzels with 1 Tbsp peanut butter

Small whole grain pita with Granny Smith apple slices and 2 Tbsp part skim ricotta cheese

Fruit kabob rolled in low fat yogurt, then low fat granola

Baby carrots, grape tomatoes, and celery with 1/4c hummus

Apple sliced with either 1 piece of low fat cheese OR 1 Tbsp almond butter

Brown rice cake with ¼ cup low fat cottage OR 2 Tbsp part skim ricotta cheese

1 oz each lean turkey rolled up with low fat cheese

Small baked potato with 1 oz low fat cheese and salsa

1 oz black bean tortilla chips with 1 oz low fat cheese melted on top

Toasted English muffin with 1 Tbsp peanut butter

½ whole grain bagel with 2 Tbsp low fat cream cheese, sliced tomato and cucumber

2 sliced hard boiled eggs topped with salsa

½ cup Greek yogurt with 1 tbsp ground flax seeds and 1/2 cup fresh berries

1/4c trail mix

1/2 turkey and avocado sandwich on whole grain bread

1 cup whole grain cereal with 1 cup low fat milk, almond, or soy milk

1 oz low fat cheese with 5 whole grain crackers

100 calorie low carb tortilla rolled up w/1 Tbsp each salsa, low fat sour cream, 1/2c refried beans

3 cups popcorn sprinkled with 2 Tbsp parmesan cheese

1/2 cup shelled edamame sprinkled with sea salt

Mini whole grain pita with 1 Tbsp peanut butter and ½ banana

1oz dark chocolate with small handful of walnuts

No Time to Prepare a Snack?  Try These Grab and Go Options from Your Grocer

Cereal or sports bar around 200 calories like Clif, Luna, or Lara Bar

Apple or pear with mini Babybel lite or Laughing Cow lite cheese wedge

Polly O skim mozzarella string cheese

GoGo Squeeze Fruit on the Go (8 flavors of squeezable applesauce, also organic options)

Unsweetened fruit cocktail cups

Single serving baby carrot bags with single serving hummus

100 calorie almond packs

Single serving squeezable yogurt, Greek yogurt

Single serving low fat cottage cheese

Oatmeal packet prepared with single serving peanut butter mixed in

Single serving canned tuna with pop top, or tuna packet with 100 calorie whole grain cracker pack

Single serving trail mix  (Trader Joes has “Go Trek Raw Mix” 10 single serving packets per bag)

Pre-sliced apples bagged apples

Apple Banana Crushers (single serving squeezable fruit from Trader Joes)

Freeze dried sugar snap peas (from Trader Joes)