Who Doesn't Love to SNACK?

The Benefits of Snacking

Salty, sweet, savory? We all have a preference, and let's be honest, snacking is a fun way to enjoy your favorite foods. A study found that snacks provide between 7-38% of energy in the diet for adults and that those who consume 3 meals a day and 2-3 snacks have slightly better appetite control than those who consume 3 large meals a day. While one study identified that some snacking habits are concerning as they provided 42% of sugar and 17% of solid fats in the diets of children and adults, adopting healthy snack options were a great way to meet the needs for potassium, fiber, calcium, and vitamin D in the diet. Keep reading to find out healthy ways to make snacking a nutritious and delicious part of your day!

Keep These Things in Mind

Check Yes!

Add fruit and veggies! This is a great way to get some extra fiber in your diet and vitamins and minerals.
Whole grains are a go! Try whole grain crackers, bread, and wraps for B vitamins, fiber, zinc, iron, and magnesium.
Pick protein. Protein is a macronutrient that maintains muscle integrity and keeps you full longer. Depending on the protein source you pick, you are loading up on B vitamins, vitamin D, and calcium.
Fuel with Healthy Fats- Fat can also help you feel full longer. Try a low-fat dairy product, nuts, or recipes with avocados.

Save for a Special Occasion

Limit added sugars. These are found in products like soda, candy, cakes, and cookies. Consuming these products alone as a snack will cause your blood sugar to have drastic highs and lows, leaving you less satisfied and continuing to have cravings.
Limit solid fats. Solid fats have their place in the diet, but are associated with cardiovascular disease if consumed in excess (greater than 10% of daily energy). Saturated fats are found in animal products, as well as a lot of sugary foods like donuts.

Smart Snackin'

Greek Yogurt Topped with Fruit and Granola

Greek yogurt is preferred over regular yogurt because of it's protein content. Add some granola and fruit for B vitamins and extra vitamins!

1 container Greek yogurt
1/2 cup sliced fruit or 2 tbsp dried fruit
1 tbsp granola

230 kcal, 15g protein

PB Banana Rice Cake

This is a super quick and easy way to get vitamins, protein, and healthy fats into your diet.

2 rice cakes
2 tbsp peanut butter (or other nut butter)
1 banana, sliced
Dash of cinnamon for flavor

390 kcal, 15g protein

Cheese and Crackers

Try this savory snack for extra protein and calcium!

9 crackers (aim for whole grain)
1 slice of cheese

195 kcal, 11g protein

Veggie and Hummus

Add some flavor to you vegetables for extra vitamins and minerals!

1 cup of fresh chopped veggies
2 tbsp Hummus

95 kcal, 4g protein

Baked Apples and Nut Butter

Dice 5-6 apples into small bite sized pieces. In a baking pan, coat the apples with the melted butter, sugar, and apples. Bake for 20-30 minutes at 350 degrees Fahrenheit. Serve warm and drizzle with nut butter. Makes 5-6 servings.

5-6 apples
2 tbsp melted butter
1 tbsp sugar
1/2 tbsp cinammon (or however much you desire)
1 tbsp nut butter to drizzle/ serving

206 kcal/serving, 7g protein

Turkey Quesadilla

1 whole grain tortilla
3-4 slices of Turkey
1 slice of provolone (or other) cheese of choice
1/2 cup spinach
1 tsp butter/ margarine
Optional: flavor with 1/2 tsp of taco seasoning or other spices

320 kcal, 25g protein

Spread 1 tsp of margarine on one side of tortilla and lay flat in pan. On one half of tortilla, stack cheese, spinach, and turkey. Fold tortilla over and cook on medium to low heat for 1-2 minutes before flipping quesadilla and cooking for the same duration on the other side. Cut into fourths and enjoy.

For Further Reference:

1. Healthy Snacking. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking#:~:text=Healthy%20Snacking%201%20First%3A%20Munchies%20that%20crunch.%20Zucchini,%28drumroll%20please%29%3A%20Snacks%20to%20curb%20your%20sweet%20tooth. Accessed January 21, 2021.

2.Snacking Benefits. Today's Dietitian. https://www.todaysdietitian.com/newarchives/100713p44.shtml. Accessed January 21, 2021.