- Snack only when you are hungry. Skip the urge to nibble just because you are bored, frustrated or stressed.
- Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
- Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as low-fat cheese and whole-grain crackers.
Here are some suggestions:
- One tablespoon of peanut butter on apple slices.
- Three cups air-popped popcorn sprinkled with parmesan cheese.
- Tri-color veggie snack: 6 baby carrots, 10 sugar-snap peas or green pepper strips, 6 cherry tomatoes and 2 tablespoons reduced-fat dressing for a dip.
- Six whole-wheat crackers and one slice low-fat Colby cheese.
- Fruit smoothie: Blend 1 cup fat-free milk, ½ c frozen strawberries and ½ banana.
- 1 oz. unsalted peanuts, almonds, walnuts, pistachios or sunflower seeds.
- ½ c tuna or chicken salad on bed of lettuce.
- 1 cup bell pepper slices with 1 tablespoon hummus
So, the next time you need a snack, think flavor, variety and nutrient-rich choices.
Gayle Jennings, MS, RD, LDN, is a registered dietitian at Memorial Medical Center.