Download Snacks are a good way to fill in some of the healthy foods you need

Healthy Snack Tips
Snacks are a good way to fill in some of the healthy foods you need in your diet.
Keep snacks small and healthy!
Snacks should be just big enough to take the edge off your hunger between meals, not something to fill up on.
Snacks also need to be healthy foods – NOT treat foods. Don’t use snack time as a treat time!
Only snack when you are hungry!
Don’t snack out of habit, boredom, etc. Eating when you are not hungry is not healthy.
Try a calorie free drink first to see if you are just thirsty, not actually hungry.
Carb and protein combos can help keep you stable!
Combine some healthy carbohydrates (fruit, crackers, popcorn, cereal, bread, etc.) for energy
and protein (low fat cheese, nuts, lean meats, boiled egg, etc.) to keep your energy from crashing before
your next meal. Yogurt, milk and beans have carbs and protein already combined for you!
Nibbles on-the-go:
Try these quick-grab portable pick-me ups at home or out.
Baggies of dried fruit, pretzels & nuts or roasted soy nuts.
Baggies of light popcorn. Grab a string cheese, too!
Whole grain crackers and a string cheese or some nuts.
½ sandwich or pita with lean meat, tuna or egg salad.
String cheese & small box/pouch of 100% vitamin C juice.
Baggie of whole grain dry cereal.
Try stirring into vanilla yogurt or other flavor yogurt.
Add a string cheese or handful of nuts or roasted soy nuts to give
these fruit and veggie snack grabs a little protein power.
Baggies of veggie bites- baby carrots, cherry tomatoes,
cucumber slices, bell pepper strips, …
Drizzle on a little light dressing!
Apple, banana, peeled orange, pear, bag of grapes…
Apple slices dipped in vitamin C juice + cinnamon sprinkles
Tangy veggie bites- slices of jicama, cucumbers, tomatoes,
etc. with lemon juice and chili powder!
Vegetable juice. Try the spicy ones!
Here are some ideas for at-home snack attacks.
Remember, small and healthy – and try including both protein and carbs for lasting energy!
Simple Snack Samples
Throw these together in a flash for a yummy quick bite.
Salsa or hummus + baked tortilla chips, carrots, bell peppers, etc.
Try mixing salsa into cottage cheese, then dipping!
Snacks To Cool Off Your Hunger
Try these when you need a cool hunger fix.
* Mix 1 cup each: orange or apple juice, cranberry juice and
chopped fruit. Pour in paper cups with plastic spoon and freeze.
Layer light vanilla yogurt; bananas/berries/craisins; grahams
crumbled or cereal. Repeat layers.
Banana or strawberry slices topped with light vanilla yogurt.
Mix shredded carrots, raisins & light vanilla yogurt – a quick salad.
Stir cold fruit salad (fresh or canned) into cottage cheese.
Try adding chopped apples and nuts.
* Season fat free cream cheese: garlic+herb; taco; cinnamon+sugar
Scoop and eat with pretzels, whole grain crackers, or veggies.
* Popcorn seasoned with lemon & chili; garlic powder; or cinnamon.
Canned refried beans mixed with salsa or chilies.
Dip in with baked tortilla chips or veggies.
Chopped boiled egg or some tuna mixed with light mayo.
Put on a slice of bread or use as dip with whole grain crackers.
Stir cold fruit salad (fresh or canned) into light vanilla yogurt.
Cottage cheese and raisins sprinkled with cinnamon.
Blend 1 cup 1% milk, ½ frozen banana, and ½ cup frozen berries.
Frozen bananas or grapes and a glass of milk.
* Frobana freeze: cut banana into chunks, dip into flavored yogurt
of choice, roll in crushed graham crackers, and freeze.
Bowl of “fruit cereal”: sliced bananas &/or other fruit and 1% milk.
Try partially thawed frozen strawberries with vanilla flavor added.
Graham crackers and 1% milk.
* Honeydew melon wedges sprinkled with lime juice.
Bowl of whole grain cereal and 1% milk.
Whole wheat toast with apple butter and cinnamon + glass of milk.
* Fill center of ½ cantaloupe with sugar free jello and refrigerate.
* Unsweetened apple sauce with a dash of cinnamon or vanilla.
Instant oatmeal pack- cook with handful of berries and cinnamon.
When set, cut in half and enjoy.
Whole grain tortilla spread with light cream cheese and cinnamon.
Small tortilla spread with canned refried beans and salsa.
Slice of whole grain bread, ½ English muffin, or ½ bagel topped
with pizza sauce and low fat mozzarella cheese, melted.
*Consider adding a protein food for more lasting energy.