A couple healthy snacks spaced throughout the day can be beneficial in many ways. Small healthy snacks can provide nutrition and energy during the day. They can help you feel full and prevent overeating at meals. Small healthy snacks also help stabilize blood sugar levels throughout the day and keep your metabolism in high gear.
When it comes to healthy snacking, choose from whole grains, lean protein, fruits, and vegetables. These foods contain fewer calories and more nutrients than processed foods (i.e. cookies, chips, etc.). Also, controlling portions is the key to avoiding weight gain. Even if your snack is healthy, it’s important you choose the correct portion size. Below are some healthy snack ideas to consider:
- 1 apple, orange, or banana
- 1 sugar-free popsicle
- 1 cup of light popcorn
- ¼ cup of fresh berries
- 1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil
- Celery sticks and 1 Tablespoon of peanut butter
- ½ cup sugar-free gelatin
- 10 baby carrots
- 10 cherry tomatoes + 1 Tablespoon ranch
- 1 hard-boiled egg
- 1 cup cucumber slices + 1 Tablespoon ranch dressing
- 2 Tablespoons pumpkin or sesame seeds
- ¼ of a whole avocado (~4 g.)
- ½ cup almonds or other nuts
- ¼ cup dried fruit and nut mix
- 1 cup chicken noodle, tomato (made with water), or vegetable soup
- 1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
- ¼ cup cottage cheese + ½ cup canned or fresh fruit
- 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
- ½ cup tuna salad + 4 whole wheat crackers
- ½ peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter)
- 5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese
- ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
- 6 oz light yogurt + ¾ cup berries
- 3/4 cup whole grain, ready-to-eat cereal + ½ cup fat-free milk
It’s important to avoid mindless snacking, such as eating while watching television or eating while talking on the phone. When it comes time to stock up on healthy snacks, make a list before entering the store. Also, do not grocery shop when you feel hungry. Shopping while hungry increases the chance that you’ll buy tempting foods that don’t contribute to healthy snacking.
Get healthy and enjoy a nutritious snack today!
