Healthy Snacking, Part 2

(continued from Part 1)

So take control of your nutritional environment and always have a variety of healthy snack options available at your finger tips.  Here are some helpful, general guidelines:

• Keep snack calories between 100-250 per serving.

• Space your snacks about 3 hours after mealtime.

• Focus on whole, “real” foods with little to no ingredients list.

• Plate your snack before you eat it and be conscious by savoring each and every bite.

• Avoid snacking in front of distracting influences like the TV and computer.

• Consume packaged snacks from small, single-serving containers/bags.

Here are my top snack picks:

• Nuts/Seeds– any variety, packaged or bulk fresh (limit to 1 small handful, about 1 oz.)

• Cut fresh veggies (carrots, celery, bell peppers, broccoli, cauliflower)—dip in hummus/bean dips, guacamole, or salsa to jack up its flavor and nutrient profile.

• Fresh or frozen fruit

• Soy nuts, dried wasabi peas

• Wasa, Ak-mak, Kashi TLC or other 100% whole grain crackers with non-fat cheese, peanut butter, hummus, salsa, guacamole, sardines, smoked salmon

• Stone ground tortilla chips or baked chips dipped in hummus, salsa or guacamole

• Synder’s Oat Bran or Honey Wheat Sticks

• Stacy’s Multigrain Pita Chips

• Low fat plain yogurt (sweeten with a little sugar if you must)

• Part-skim mozzarella or other reduced fat (2% milk) cheeses (try convenient cheese sticks)

• Dried fruit (avoid if overweight, diabetic or insulin resistant)

• Dried whole grain cereals

• Granola bars (Kashi), trail mix, Luna or Pria bars

• Hard-boiled omega 3 eggs

• Dark chocolate – 60% or more cocoa (limit to ½ -1 oz.)

For everything you need to know about nutrition and healthy eating, buy my book.

Related Articles: Superfoods for Health, Part 1 & 8 Steps to Lifelong Wellness & Vitality, Part 1