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Responsible Snacking

• Role of Snacking in a Healthy Diet

• Snacks can be a very beneficial part of your diet as long as you adhere to a few simple principles.
• Never go longer than 2-3 hours without snacking; this will help to curb impulse or binge eating.
• Make sure the portions you choose are appropriate for snack sized servings, generally between 100-200 calories. Remember, these are mini-meals!
• When you decide to eat a snack, make sure it is nutritionally dense, meaning you get lots of vitamins and minerals for the calories! This will help to fuel your body until your next meal.
• A little planning goes a long way- purchasing pre-cut, bagged fruits and vegetables and individually portioned nuts and whole wheat crackers ensure healthful snack options are always on hand.

• Ideal Snacks are:
  

• Healthier Snack Options:

• Fruits and vegetables:   They are low in fat and calories and are great sources of soluble fiber as well as a variety of vitamins and minerals. They also come in a number of different forms. You can eat them fresh, frozen, dried, canned, cooked, roasted, grilled, steamed, or juiced. You can eat your favorite fruits and vegetables alone, with your favorite dip, mixed into a soup, as a side dish, a main course, in a drink- the possibilities are endless!  Some examples of simple, healthy snacks include:
• 1 cup of fresh vegetables dipped into 1/4 cup of hummus
• a smoothie made out of fresh or frozen fruit and ½ cup of low-fat yogurt
• 6 ounces of 100% fruit or vegetable juice
• 1 ounce of dried veggie chips
• 1/2 cup canned or fresh fruit dipped into 1 ounce of chocolate fondue
• Low fat dairy foods:  Low fat dairy foods are high in protein and calcium and help you to build muscle and keep your body functioning normally. Low fat dairy items that can be incorporated in the diet as snacks include:
•  ½ cup of tomato, basil and mozzarella salad (made with 1 ounce reduced fat mozzarella cheese)
• ½ cup of frozen yogurt or low fat ice cream
• 1 piece of string cheese
• a 5 ounce drinkable yogurt
• 1 cup of cottage cheese with ½ cup of fruit
• Whole grains:  These are high in fiber and full of complex carbohydrates, both of which keep you feeling full longer. They also give you the energy that you need to exercise and to go about your activities of daily living. Some great snack options involving whole grains are:
•  ½ cup of whole grain pretzels, crackers, or chips dipped into ¼ cup of salsa
•  ½ of a whole grain English muffin with 1 Tbsp. of peanut or almond butter
• 2 cups air popped or low fat popcorn
• a 2 ounce wheat bagel with a slice of lean turkey
• ½ cup of a whole grain cereal or oatmeal, topped with fruit and low fat milk
• Nuts and seeds: These also make a filling snack choice because they are high in protein and contain many essential nutrients including iron and calcium. Nuts also have omega-3 fatty acids and monounsaturated fat, which are heart healthy. However, if nuts are consumed in high quantities, they can be high in calories, so limit your portion to one ounce.  A one-ounce serving differs between different types of nuts. For example, 24 almonds is equal to 1 ounce, as is 35 peanuts, as is 18 cashews, so make sure to check the Nutrition Facts panel. Good snack options include:
• 1 ounce of chocolate covered sunflower seeds
• 1 ounce of any unsalted, roasted, or dry nut
• 2 Tbsp. of natural peanut butter with celery and raisins
• ¼ cup of trail mix made from dried fruit, seeds, and nuts