Smart Snacking

Smart Snacking


Snacking Tips:
• If you know that it will be at least 3-4 hours without being able to eat a meal, a snack is a great option to keep energy levels steady throughout the day

• However, make sure you are not snacking mindlessly, such as when you are bored, stressed, watching TV, or studying

• A snack may also help maintain mental concentration and alertness so you can focus on the tasks at hand

• Eating a small, healthy snack can also help weight loss by preventing over-eating at the following meal

• Keep a convenient snack in your bookbag or car, so in case hunger strikes, a smart choice is available

• However, it is important to snack on healthy and nutritious food

• A good, healthy snack has a variety of nutrients and is about 100-300 calories

• Try to get some source of protein in each snack to feel fuller for longer. These combinations have about 200 calories or less. Try these protein-carbohydrate combinations:

• Cheese stick and a small to medium apple, banana, peach, orange, or 15-20 grapes
• Small to medium apple or banana with 1 Tablespoon of peanut butter
• ½ cup of baby carrots, celery sticks, cucumber slices, or red pepper slices and 2 Tablespoons of hummus
• 1 cup of low-fat milk
• Half of a turkey sandwich (about 1-2 slices of turkey) on whole wheat bread
• 1 ounce of pouched/canned tuna with 10 crackers
•  3 cups of air-popped popcorn with 3 Tablespoons of parmesan cheese
• 6 ounces of Greek yogurt
• Granola bar or protein bar (check to be sure it has 100-200 calories)
• 6 whole grain crackers and ¼ cup cottage cheese

• Quick kitchen snacks with about 300 calories or less:

• A fruit smoothie with 1 cup skim milk (or almond milk), ice, and your choice of ½ cup of frozen fruits
• ½ bagel topped with 2 Tablespoons of pizza sauce and 1 ounce low-fat cheese
• ¼ cup beans and 1 ounce cheese rolled into a 6 inch whole wheat tortilla
• Microwaved sweet potato topped with ¼ black beans and low-fat sour cream
• ½ cup oatmeal topped with cinnamon and ¼ cup fruit

References: McKinley Health Center: University of Illinois. Smart Snacks. http://www.mckinley.illinois.edu

Academy of Nutrition and Dietetics. Smart Snacking for Adults and Teens. www.eatright.org


Erin DeWolf and Danielle Moore
Dietetic Interns and Graduate Students at Georgia State University