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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)
  • 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.)



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

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