… do so with healthy snacking!
- Little meals go a long way
Regular snacking combined with small frequent meals can be a nutritious and successful life long meal plan. It keeps your metabolism running along efficiently and that maintains your energy at work, at school and at play, so you always feel ready to get-up-and-go.
- Make the most of your snacks
The best way to incorporate snacks into your lifestyle is to plan them into your day. Snacks are intended to be small portions. They generally should contain between 100 to 200 calories. Unless you’re highly active, aim for the lower end of the range.
Understand that the role of snacks is to bridge the gap between your small meals. That way you only go a maximum of 3-4 hours without eating something. This approach keeps you forever energized.
- Choosing nourishing snacks
Choose snacks that contain a little carbohydrate, protein and fat as they have the most longevity in your system. Carbohydrates provide quick energy, protein takes a little longer to digest and fat has staying power. So a snack with a little of each keeps you fueled longer.
- Examples of smart snacks
Variety is an important part of good nutrition. So make sure you vary your snacks. One way is to make sure your snack has a variety of nutrients, such as the protein and fat in nuts. Another way is to combine more than one food group in a snack. For example, a small non-fat yogurt with blueberries on top combines milk and fruit. Remember portioning is important to keep calories controlled to 100-200. And combining it with a calorie free beverage helps keep you hydrated.
Here is a list of snacks and approximate calories (in parentheses) to get you started with a healthy snacking program.
Banana, medium, less than 8’ (100)
Mini whole wheat bagel with 1 T. natural peanut butter (200)
Low-fat yogurt, sweetened with Splenda, multiple flavors (90-100)
24 dry roasted almonds (170)
½ c salsa and 12 tortilla chips (165)
14 large cashews (160)
medium apple sliced and one slice of reduced fat American cheese (160)
30 pretzel sticks and 1 T. light ranch dressing (140)
Nectarine, 2.5” diameter and ½ cup 1% cottage cheese (140)
Non-fat yogurt with ½ cup strawberries (135)
Trail mix granola bar (130-180)
3.5 cups light popcorn (120)
10 grapes and 1 oz reduced fat cheddar (120)
Cucumber and red pepper with fat free hummus snack size (120)
2 ½ cups watermelon (115)
2 T. Hummus and 7 reduced fat wheat crackers (110)
Vegetable snack cup- carrots, celery, cauliflower, broccoli (110)
6 Triscuit crackers and 1 wedge Laughing Cow cheese (145)
Broccoli and 1 T. fat free ranch dip (100)
Won’t you add your favorite snacks below and we’ll turn this into a Health Page for future reference???
H a P p Y S n A c K i N g ! ! !