Smart Snacking

NUTRITION TIP THURSDAY shares some great snacking tips and ideas to provide an energy boost between meals. Let’s all snack a little smarter this summer!

Stick to 200-300 calories for a snack if you are active, 200 or less calories if you are less active. 

Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.

Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.

Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.

Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Snacks ideas:

  • 1 tablespoon peanut butter spread on slices of a medium apple
  • 1 cup tomato soup with 5 whole-grain crackers
  • 3 cups air-popped popcorn sprinkled with 3 tablespoons grated parmesan cheese
  • Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
  • Small baked potato topped with salsa and 1 ounce low-fat cheese
  • Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt • Six whole-wheat crackers and one slice lowfat Colby cheese
  • Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
  • One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
  • Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced fat dressing
  • Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard