THE MARKETPLACE (blog)

Healthy Snacking

Most Americans consume three meals and one to two snacks per day. Having a healthy snack can help you get through the afternoon slump and prevent you from eating too much at your next meal. It is important to plan out your snacks, so you can eat a well balanced diet that meets your own individual needs. Also keeping shelf stable snacks in your desk or car, should prevent you from going to the vending machine or local fast food restaurant. Snacking also provides energy to keep you productive throughout the day.

When you are under stress, you may reach for the sweets or eat out of boredom, which may lead to excessive calorie intake. It is important that you are aware of why you are eating and what you are eating, otherwise the snack may turn into just extra calories. Also, when snacking it is important to eat when you are hungry.

When choosing a snack, pick foods from two different food groups, such as fruits and protein. Choosing to have fruits and vegetables as a snack will help you eat more fiber, consume less calories and provide you with nutrient dense foods. Also keep in mind that snacks should be considered a mini-meal and packed with nutrient dense foods.

If you are going to be eating out that evening, choosing fruits and vegetables may help you to feel less hungry thus consuming less calories at the gathering. The good rule of thumb is to keep your snacks under 200 calories.

Below are some examples of snacks that are under 200 calories:

• Pretzels
• Low-Fat Popcorn
• Peanut Butter and Celery
• Grapes and Whole Grain Crackers
• Low-Fat Yogurt and Apple Slices
• Piece of Fruit (i.e. Apple, Pear, Banana or Grapes)
• English Muffin with Jelly
• Apple Slices with Peanut Butter
• Mini Sandwich on Whole Grain Roll with One (1) Slice of Deli Turkey Meat and One (1) Slice of Low-Fat Cheese
• One (1) Onuce of Nuts (i.e. Almonds, Pistachios or Walnuts)
• Vegetable Sticks (i.e. Carrots, Tomatoes, Cucumbers, Peppers, Sugar Snap Peas, etc.) with Two (2) tablespoons Low-Fat Ranch Dipping Sauce.
• One (1) 6-inch Tortilla with 1/4 cup Black Beans and Two (2) tablespoons of Salsa
• One (1) cups of Cereal with 1/2 cup of Low-Fat Milk

If you have questions about nutrition and wellness, please feel free to contact our our Registered Dietitians at: askadietitian@aviands.com