Who doesn't love a good snack?

I heard back from a few of you that the Breakfast Blog was making you hungry, which ties in perfectly to this week’s blog - on snacking! 

Snacking!  What to do when you are hungry between meals?  Do you grab a candy bar, a granola bar, a piece of fresh fruit?  How do you decide?

Well one thing to consider is how many calories you want to take in for the day and then for the snack (or 2 snacks).  A typical snack size should be around 100 – 200 calories. You should try to make it something to help your overall dietary intake for the day in nutrients you may be low in – such as those found in fruit, vegetables, and dairy and protein foods.  Snacks can also help fill the void of one of the hardest dietary goals, 25-30 g/ fiber/day.  Chances are carbohydrates and fat are not your problem groups.

Some good snacking options:

Non – fat plain or Greek Yogurt (add cinnamon, and a few nuts or raisins)

1 oz of peanuts, almonds or pistachios

1 cup of cut up carrots and celery sticks (with a teaspoon or two of hummus or peanut butter)

1 large apple or orange

Homemade kale chips

½ cup of 1% cottage cheese (also available in small snack packs)

1 cheese sticks with cut up veggies

1 cup of cut up fruit or mixed berries

Steamed veggies from last night’s dinner (broccoli, cauliflower, string beans, etc.) – add some hummus to add some protein

Homemade trail mix – mix some nuts with dried fruit with a high fiber cereal

A bar with protein, fiber, and no added sugars (such as a Lara Bar)

And don’t forget to drink lots of water to keep you hydrated and less hungry!

Carena Lowenthal, MS, RD, CDN

Nutrition 365.com

Enjoy the snacks, keep it light and easy, and have an active week!