Snacking has gotten a bad rap. Once viewed as impulse eating of the worst order (an excuse to indulge in full-fat or empty-calorie treats) – it’s time to reclaim the word and the habit. 

Dietitians everywhere will tell you that eating small amounts between meals can be delicious and nutritious, and help you stick to your meal plan of choice. Snacking can prevent you from overeating at your next meal, provide an immediate energy boost if you’re in a slump, and help stabilize blood sugar levels, among other benefits.

You’re likely snacking on a daily basis already, so you may just need some help determining the best snack choices, times, and amounts based on your health and fitness goals. For that, you’ll need to see a dietitian. When you do, you’ll actually want to build snacking into your eating plan – yes, that means planning to snack! – especially for those times of the day when it will do you the most good.

What Makes a Snack Healthy?  

In general, you’ll want to aim for snacks that are in the 100-200 calorie range and contain a helpful combination of protein, fiber, and healthy fats. Fresh fruits and vegetables are always good choices, but so are whole-grain foods, nuts and seeds, and low-fat dairy.

When developing your meal plan, include snack options that address the types of cravings you tend to get, such as for foods that are crunchy, creamy, sweet, savory, and salty.

Below are examples of what may be considered a healthy snack for most people. These are listed in no particular order, and many are available at your local Publix or other supermarket or can be easily put together at home.

Ready to Eat:

·       Alyssa’s healthy bites (usually found in the bakery area)

·       Pistachios

·       Popcorn

·       Dry-roasted edamame/chickpea snack packs

·       Mini rice cakes

·       Protein bars

·       Trail mix

·       Handful of cereal (choose low-sugar, high-fiber, and high-protein options)

·       Energy balls

·       Frozen yogurt bars/pops (e.g., Yasso)

Some Assembly Required: 

·       Apple slices & peanut butter

·       Hard boiled eggs

·       Greek yogurt with fresh fruit

·       Veggies & hummus

·       Avocado & crackers

·       Grapes & cheese

·       Tuna on celery/avocado/crackers

·       Turkey-veggie rollups

·       Egg salad on a slice of bread

·       Banana-peanut butter rollup

·       Caprese bites / sticks

·       Watermelon, feta & mint salad

·       Sous vide egg bites with veggies

Would you like customized guidance to find the types of satisfying and healthy snacks that will keep you fueled and on track with your healthy eating goals? Call registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 today to schedule your consult and get snack tips you can use every day.