Get snackin'

Snacks are a great way to pack extra nutrition into your diet and curb hunger so you don’t overeat at the next meal or cave-in when faced with some serious afternoon cravings (hello, donuts!). Just keep in mind that a snack is meant to carry you over to the next meal, not be a meal.

Tips for Healthy Snacking

• Keep snacks around 200 calories or less.
• Avoid “grazing” (aka munching all day long). Plan your snacks and stick to them! It’s too easy to lose track of what you are eating.
• Eat a healthy snack when you are hungry rather than waiting until you are starving.
• Include some form of protein in snacks to hold your over for longer.
• Stock up on snack cups. Mini containers help with portion control.
• Choose whole foods for snacks; skip the “processed” junk.
• Check serving sizes on packaged foods– sometimes they contain more than one serving.
• For work and school, select travel-friendly snacks.
• Try to think outside of the box. A small portion of leftover dinner or lunch could easily become a snack. For instance, a small slice of pizza or 200 calories worth of rice and beans would make a filling and nutritious snack.
• If you have already eaten a snack, try a mint (or gum) to keep your mouth satisfied.

Snacks for 200 Calories or Less

• 1/2 whole wheat English muffin with 1 tbsp peanut butter or nut butter
• 12-ounce latte made with nonfat or soy milk
• Sliced apple or pear with 2 tbsp nut butter
• 1 hard boiled egg + a piece of fresh fruit
• 1/2 cup tuna salad with whole grain crackers
• 6 ounces of yogurt with 1/2 cup high-fiber cereal
• 1 packet of instant oatmeal with fresh berries
• 1/4 cup dried cranberries (or other dried fruit) + 1/2 cup cottage cheese
• 1 whole wheat wrap + 1 tbsp of nut butter + raisins + sliced almonds
• 1 cup chocolate soy milk + 1 small banana
• 1 frozen waffle + 1 tbsp apple or pumpkin butter
• 1 piece of quality chocolate + 1 piece of fresh fruit
• 1/2 cup sliced cantaloup + 1/4 cup cottage cheese + 2 tsp sunflower seeds
• Small homemade smoothie (1 cup soy milk, 1 banana, ice, and 1 tbsp peanut butter)
• 4 pitted dates + 1/4 cup whole almonds