Healthy Snacks in a Healthy Diet

Adopting a healthy diet does NOT mean that snacks disappear off your menu. In many ways, you will discover more and tastier ways to have a mid-morning or mid-afernoon snack. Here are some ideas.

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals.

Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day's calorie budget.

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day's calorie budget.
• Snack only when you're hungry. Skip the urge to nibble when you're bored, frustrated or stressed. Instead, feed the urge to do something by walking the dog or working in the garden.
• Keep portion  control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Snacks with 200 calories or less:

• One tablespoon  peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain  crackers
• Three cups air-popped  popcorn sprinkled with three tablespoons grated parmesan cheese
• Small baked potato topped with salsa and 1 ounce low-fat cheese
• Toaster waffie topped with half cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low­ fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, 1/2 cup frozen strawberries and half a banana
• One 6-inch flour tortilla with 1/4 cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with 1/2 cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced­ fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice of turkey, 1 slice low-fat cheese and mustard

Snacks with 200 to 300 calories for active adults, teens and athletes:

• Whole wheat pita cut into wedges with 2 tablespoons hummus  for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, 1/2 cup berries and 1/4 cup granola
• Trail Mix: Mix 20 almonds, miniature box of raisins, and 1/4 cup sunflower seeds
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, 1/2 cup sliced peaches and dash of cinnamon
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, 1/2 cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts