Healthy Snack Ideas

Snacking for most Americans represents approximately 30% of their daily caloric intake (Ortinau, Culp, Hoertel, Douglas, & Leidy, 2013).  Healthy snacks planned into your day will provide essential nutrients to maintain your energy level between meals.  Unfortunately many people choose unhealthy processed snacks items (e.g., cookies, snack bars, chips, candy, protein bars, etc.) because of their convenience, but these types of snacks lack nutrients and contain excess calories.  Yes, even protein bars!  The best snacks include whole foods and/or minimally processed foods.  Below are 10 simple traditional and non-traditional make ahead healthy snacks:

·        Water - drink water throughout the day – it has no calories.  I know, this may not be a snack, but slight dehydration can affect athletic performance as well as cause fatigue during normal everyday activities.   

·        Fruit – it provides important nutrients and fiber; and contains minimal calories.

·        Vegetables – try a variety (cherry tomatoes, red pepper slices, snow peas, carrots, cauliflower, and broccoli).  

·        Yogurt - plain Greek yogurt contains more protein than regular yogurt.  Pair with added fresh fruit including sliced strawberries, blueberries, kiwi, or pineapple.  However, try to avoid yogurt with fruit already added – it contains extra sugar.

·        Cottage cheese with vegetables or fruit (e.g., tomato slices, avocado, red peppers, cantaloupe, and strawberries.).

·        Hummus with whole grain crackers, whole wheat pita bread.  You can also use vegetables including red peppers, jicama, or cucumbers.

·        Whole grain toast with natural peanut butter (no sugar, no salt) or other natural nut butter.

·        Apple or banana with almond butter.

·        Apple with light string cheese.

·        A small handful of unsalted nuts.

·        Air popped popcorn drizzled with a tablespoon (or less) of olive oil; or popcorn popped in olive oil – use salt sparingly.

·        Hard-boiled egg.

It’s important to remember a snack is not an additional meal!  Snacks should be approximately 150-200 calories.  Making healthy snack choices will keep you satisfied between meals, sustain energy levels, and help you maintain or lose weight!

 CHOICES TODAY DETERMINE TOMORROW…

CHOOSE A HEALTHY LIFESTYLE!

References

Ortinau, L.C., Culp, J.M., Hoertel, H.A., Douglas, S.M., & Leidy, H.J., 2013. The effects
      of increased dietary protein yogurt snack in the afternoon on appetite control and
      eating initiation in healthy women. Retrieved from:
      http://www.nutritionj.com/content/12/1/71