What do you think of when you hear the word “snack?” Do you think of it as a positive word or negative word? I find that many people consider it a negative word and an un-healthy action; because many typical snack foods are not particularly healthy; ie. candy bars, cookies, chips, etc… Women especially will correlate a ‘snack’ with cheating or not sticking to a plan.
The Webster Dictionary defines snack as – a light meal – food eaten between regular meals. That’s pretty harmless! I am in love with the word nourish. I want you to nourish your body with healthy foods; at regular meals or SNACKS! This is a mindset shift, part of the 2nd P in my 5 Step system – HAPPY. (see Day 1 post)
Below are some healthy snack suggestions and also some ideas for planning your snacks. This post is actually a great example of how everything works together – H – Healthy Foods (actual foods to choose); P – Planning & Preparation (ideas for snack planning); P – Positive Mindset (think about nourishing your body).
75 – 100 calorie snacks
Hard boiled egg
4 small sardines
1 cup raspberries
Fresh apple or pear
3 graham cracker squares
1 mozzarella stick, part skim
8 ounces vegetable juice (low sodium)
1 tablespoon hummus with 10 baby carrots
100 – 150 calorie snacks
1 ounce trail mix
12-13 baked chips
1 ounce high fiber cereal
1/2 cup reduced-fat (2%) cottage cheese
1 ounce canned tuna or salmon plus 6 crackers
Small Protein or Energy Bar
1/2 cup wasabi peas
8 oz Low fat plain Greek yogurt
2 cups popcorn
150 – 200 calorie snacks
1 oz nuts (Walnuts and Almonds are the healthiest!)
1 Slice toast (regular or gluten free) + 1 tablespoon almond butter
Unsweetened Chocolate Soy, Almond or Coconut Milk
Protein drink with 100-150 calorie scoop, almond milk, handful of berries
Bean soup, 1 cup
Nut based protein or energy bar
MORE TIPS
Keep cut up vegetables, fruits & other healthy snacks on hand
Drink water, sparkling water, diluted juice or vegetable juice instead of soda
Keep “sometimes” snacks out of sight on a high shelf
For every “sometimes” snack you buy, buy an “every day” snack
Pre-portion snacks and put in a baggie or plastic container
Try to include 2 food groups in your snacks
If it’s not pre-portioned put the appropriate amount of your snack in a dish, plate or cup
Don’t nibble all day. Plan a morning and afternoon snack
Health & Bliss to You,
Susie
Do you want great tips like this delivered to your email every month?
Get Susie’s Newsletter & Event Updates!