The Right Way to Snack
To get the benefits of snacking it is important to choose healthy options. Up to three snacks a day can be eaten if the snacks are 100-200 calories each. Make sure to balance the calories consumed from snacking with what is being eaten during other meals. Planning ahead can help ensure snacks will be delicious and nutritious.
Snacking between meals can help:
- Balance energy levels throughout the day
- Combat hunger pangs
- Contribute vitamins and minerals
Snacks can be a part of a healthy diet. The average adult may be getting around 20% of their daily calories from snack foods. A study comparing the differences in choosing a whole snack food (dried plums) vs. a processed snack food (low fat cookie) found more benefits associated with the whole snack food. Even though both snacks were the same amount of calories the dried plum provided nutrients like fiber, potassium, riboflavin, niacin, and calcium in the diet where the cookie did not. The addition of healthy snacks throughout the day can prevent low blood sugar levels which can cause intense hunger cravings. Choosing whole foods like fruits and vegetables to snack on will satisfy hunger, provide energy, and increase the intake of antioxidants and other important nutrients.
Here are some tips on smart snacking from the American Dietetic Association:
- Choose snacks for variety; select from different food groups.
- Snack only when you are hungry.
- Make snacking a conscious activity.
- Eat snacks well ahead of mealtime; don’t spoil your meal.
- Eat snack-size portions.
- Match snack calories to your activity level.
- Consider snacks in your fat budget.
- Go easy on the fats and sweets.
- Plan ahead for smart snacking.
Here are some suggestions. Aim for snacks to be around 100- 200 calories.
Sweet
- Fresh fruit (peach, strawberries, watermelon, cantaloupe) –1 cup
- Canned fruit packed in juice – ½ cup
- Dried fruit –¼ cup
- Fat free fruit yogurt – 6oz
- Frosted Mini Wheats – ½ cup
Crunchy
- Baby carrots – 20
- Celery or jicama sticks
- Cucumber slices
- Apple slices – 1 medium to large apple
- Multi Bran Chex cereal – ½ cup
- Cheerios – 1 cup
- Rice cakes – 2 large or 10 mini
- RyKrisp crackers – 3
- Nature Valley granola bar –1
Cold and Juicy
- Fresh fruit (berries, melon, grapes, oranges, pineapple, plums)
- Sherbet or sorbet– ½ cup
Salty
- Pretzels –1 oz. (1 large or 10 regular)
- Baked chips –1 oz. (15)
- Saltines –8
- Air popped popcorn –3 cups
Soft and chewy Chocolate
- Hot cocoa with fat free milk –1 cup
- Fat free chocolate pudding – ½ cup
- Fat free frozen yogurt – ½ cup
- Mini whole wheat muffin –1
- Mini whole wheat bagel –1
- Low fat chewy granola bar –1
- Cereal bar –1
- Fig Newtons –2
- Ginger snaps –3
Reprinted with permission from Nutrition Counseling Services.
December 2010.
Created by: Emily Haller, UMHHC Dietitian
