Snacking 101

What comes to mind when you think about snacks? If it's a bag of chips, cookies, candy, or the donuts your co-worker brought for the office, then you'll want to keep reading this. So often, we think of these less nutritious foods when talking about "snacking."

Nutrient dense snacks can help keep hunger in check and prevent overeating at meals. Snacking is also a great way to fill in any nutritional gaps, especially for those lacking in the fruit and veggie department! Here are some tips to ensure you'll get the most out of your snacks:

Plan ahead. Take some time at the beginning of each week to plan for healthy snacks. Keep fruit, vegetables, nuts, and other snacks on hand for easy grab and go options.
Portion control. Portion your snacks before you eat them. Eating straight from the package can lead to overeating, even if it's a healthy snack like nuts.
Avoid mindless snacking. Eat a snack only when you feel hungry, not out of boredom or stress. Avoid distractions while you eat (cell phone, TV, working on the computer). Doing this will allow you to be more mindful and aware of when you are satisfied.
It's all about balance. For a snack to be balanced, try and include 2-3 food groups. Below is a list of snack ideas, and some already combined to include more than one food group.

1 tablespoon peanut butter (or other nut butter) spread over apple slices
1/2 ounce nuts (almonds, peanuts, walnuts, etc.) with a medium orange
1 medium apple with string cheese
1 ounce tuna- packed in water with 1 cup raw vegetables
1 cup plain yogurt topped with fresh fruit
1/2 cup low-fat cottage cheese topped with peach slices
3 cups air-popped popcorn
1/2 whole grain English muffin, 1 hard-boiled egg, and 1/4 mashed avocado
5 whole grain crackers and 1 slice of cheddar or Colby cheese
1 cup raw carrots or celery with 2 heaping spoonfuls of hummus
1 cup broccoli, carrots, cucumbers, or tomatoes with ranch for dipping (mix dry ranch packet with plain greek yogurt for added protein)
1 cup sliced strawberries with 1/2 ounce walnuts
KIND bar
Sargento Balanced Breaks (cheese, nuts, fruit)