With the close of summer, begins the start of jam packed schedules that can challenge most everyone in making sure that they and their families are eating well on the go. Below are some simple and healthy snacks to take with you on the go or prepare in advance to have stocked in the kitchen.
Healthy Snack Ideas
Snack Tips
- Plan snacks as a part of the day’s fueling plan.
- When shopping for the family, let children help pick out fruits, vegetables, and cheese for snacks. They will be more interested in eating these foods if they have been involved in selecting them.
- Set aside a “snack spot” in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
- Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
- Plan snacks to help create healthy eating habits
Wise snacking:
- Choose a snack that has more than one food group in it.
- Whole grains, fresh fruit and vegetables.
- Low-fat and low saturated fat.
**Portion sizes of the below will vary per individuals needs**
Apple + 1 Tbsp Natural Nutbutter |
1/4 C dried fruit, 14 walnuts |
Trader Joe’s Individually Packaged Omega Trek Mix, 1 Bag |
2 Stalks Celery with Peanut Butter, 1 Tbsp Raisins |
Trader Joe’s Lite Popcorn, 2.5 C |
1/2C Granola with Slivered almonds, 1 Pear |
1 Kind Bar |
1 fruit, 1 string cheese |
6 oz greek yogurt, 1 C mixed berries |
Clif C Bar (any flavor- Organic Small Snack Bar, fruit/nuts) |
2 slices whole grain bread, 1 Tbsp peanut butter |
homemade trail mix: 1/2 cup kashi, 2 Tbsp dried fruit, 2 Tbsp sunflower seeds |
www.Youbars.com – design your own bar! |
Stony Field Low-Fat Yogurt, 4-6 oz with sunflower seeds |
Cashews, Raw 1/2 oz (~10 cashews) + 1 Kiwi |
Non-Fat Milk or Milk alternative, 1 C, Kashi Go-Lean Crunch, 1/2 C |
1 Scoop Whey Protein blended/shaken with water, ice, and 1 C Fresh or frozen berries |
1 C Lentils, 1/4 C Salsa |
6 oz low fat yogurt, 1 apple, 2 Tbsp pumpkin seeds |
Omega Smart Nutrition Bar (found at Whole Foods) |
1/2 C Pineapple + 1/2 C Mango + 4 oz Low-Fat Vanilla Yogurt Smoothie |
Snack Size Nut butter and Banana Wrap: 1/2 Ezekiel Whole Grain Tortilla, 1 Tbsp Unsalted Nut Butter, 1 medium Banana |
Favorite Vegetables and Hummus (2 – 4 Tbsp) |
15 Triscuit Thin Crisp Whole Wheat Crackers and 2 oz Provolone Cheese, 1 apple |
1 C Cantaloupe, 1 Organic Clif Nectar Bar |
1 C Low-fat Cottage Cheese, 1 C Pineapple |
Pyramid Tortilla Recipe
Here is an easy to do snack. For each person you will need:
1 8-inch tortilla
2 ounces thin sliced turkey or ham
2 Tablespoons shredded cheese
1/4 cup shredded lettuce
1 Tablespoon raisins
Lowfat mayonnaise or mustard or hummus
Spread condiment of choice. Then layer on the meat, cheese, lettuce and raisins. Roll up and enjoy.
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