Even if you eat three meals a day, you still may feel hungry at times. Healthy snacks are a great way to maintain your energy level and curb hunger so you don’t overeat at the next meal. While some snacks may be low in calories, they can lack in other essential nutrients and do nothing to satisfy your appetite. What’s the point in saving 30 calories just to be hungry 20 minutes later? Planning nutritious snacks ahead of time is a good way to prevent vending machine runs and office temptations. (Hello, donuts and baked goods!) Just keep in mind that a snack is meant to carry you over to the next meal, not be a meal.


Tips for Healthy Snacking


·        Keep snacks around 200 calories or less.

·        Avoid “grazing” (aka munching all day long). Plan your snacks and stick to them! It’s too easy to lose track of what you are eating.

·        Eat a healthy snack when you are hungry rather than waiting until you are starving.

·        Include some form of low-fat protein in snacks to hold your over for longer.

·        Stock up on snack cups. Mini containers help with portion control.

·        Choose whole foods for snacks; skip the “processed” junk.

·        Check serving sizes on packaged foods; sometimes they contain more than one serving.

·        For work and school, select travel-friendly snacks.

·        Try to think outside of the box. A small portion of leftover dinner or lunch could easily become a snack. For instance, a small slice of pizza or 200 calories worth of rice and beans would make a filling and nutritious snack.

·        If you have already eaten your snack, try a mint (or gum) to keep your mouth satisfied. 


Snack Ideas for Around 200 Calories or Less


·        ½ whole wheat English muffin with 1 tbsp peanut butter or nut butter

·        12 ounce latte made with nonfat or soy milk

·        Sliced apple or pear with 1 ounce of cheese

·        Banana slices with 1 tbsp of peanut butter

·        1 hard boiled egg + a piece of fresh fruit

·        1/2 cup tuna salad with whole grain crackers

·        6 oz. yogurt with ½ cup of high-fiber cereal

·        Packet of plain instant oatmeal with ½ cup fresh berries

·        ¼ cup dried cranberries or raisins + ½ cup cottage cheese

·        Raw veggies + ½ cup hummus + ½  whole wheat pita

·        Packet of instant oatmeal made with low-fat milk + 2 tsp of honey or maple syrup

·        1 Larabar (or similar bar)

·        1 cup tomato or vegetable soup + whole wheat crackers

·        ½ whole wheat wrap + 1 tbsp of nut butter + raisins + sliced almonds

·        1 cup chocolate soy milk + 1 small banana

·        Frozen Kashi or Vans waffle + 1 tbsp apple or pumpkin butter

·        1 piece of quality chocolate + 1 piece of fresh fruit

·        ½ cup diced cantaloupe + ¼ cup cottage cheese + 2 tsp sunflower seeds

·        Small homemade smoothie (1 cup soy milk, 1 banana, ice, and 1 tbsp peanut butter)

·        ½ cup shelled edamame with sea salt

·        3 – 4 pitted dates + ¼ cup whole almonds

·        Half of a peanut butter and jelly sandwich on whole wheat bread

·        1 piece of whole wheat toast with melted low-fat cheese and a slice of tomato



Tina Haupert