What are some great snack choices?

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Toby Smithson
Nutrition & Dietetics

Snacks should be a mini meal so you won’t over spend your calorie budget for the day. Some great snack choices are:

  • Greek yogurt with cinnamon and sliced almonds
  • Baked tortilla chips with salsa
  • Low fat popcorn with parmesan cheese
  • Fruit Kebab with yogurt dip
  • Baby bell peppers
  • Celery and hummus
  • Baked apple with cinnamon and sugar substitute

It is good to snack on nutritious foods, which can be found in nature. Complex carbs and proteins are filling. Try a serving of nuts with some fresh or dried fruit, 2 eggs with a whole grain toast, a cup of berries with a Greek yogurt, 1/2 cup of chickpeas with 1/2 cup of brown rice, a cup of oatmeal with a handful of nuts or 2 cups of cruciferous vegetables with a serving of cheese.

Choose foods that are nutrient dense. These foods will help you feel satisfied longer and provide the nutrition you need to keep your body healthy. Some snack ideas may be string cheese, apples, nuts, cottage cheese, oranges, low sugar/low fat yogurts, whole wheat breads, carrot sticks, celery sticks, etc. You could even try a combination of these types high fiber fruits, vegetables, and grains as well as lean proteins.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Choose healthy snacks that are low calorie and high in omega-3 fatty acids, calcium, protein, and fiber. Learn more about this topic in this video by Dr. Oz.


Heidi Skolnik, MS
Sports Medicine
Rethink snack to mean real food- whatever you might eat at a meal, but in a smaller quantity, and you are well on your way to better eating. A snack is best when it bridges the hunger gap between meals and contributes to your overall nutrition. Ideally it will provide you with two or more foods groups (protein and grain, healthy fat and dairy…). Here are some of my favorite go to snacks (expand or contract based on your hunger, activity and meal timing):
  • Peanut butter on a banana or apple
  • Apple and an oz of cheese (sliced thin)  
  • KIND Bars
  • Sabra Hummus with baby carrots, peppers or string beans
  • Hot coco made from non fat or low fat milk
  • Corn cake with almond butter, sliced banana;
  • Greek Yogurt with almonds
  • Vanilla yogurt with or without (depends on my hunger) berries or other fruit
  • Whole grain cereal and low-fat milk
  • Half a turkey sandwich
  • Bowl of soup -- minestrone for me- with some parmesan on top
  • A Navel orange, mango or pineapple are some of my favorite succulent snacks!! Almonds and apricots (about 6)
When I am in a real sweet mood: Berries with chocolate drizzle; Cherry chocolate KIND Bar; Skinny Cow Fudge Bar (100 calories and hits the spot)

Munchie mood: Try Glenny’s Soy Chips -- higher in protein, lower in carbs; Airpopped popcorn; Food Should Taste Good Whole Grain Tortilla Chips in small bag so it has a beginning and an end!
Snacks should be considered mini meals. Try to make them balanced, fun and add a fruit or vegetable as often as possible. One fun and quick snack idea is trail mix.

Trail Mix Recipe
18 servings (½ cup each)

Ingredients
  • 3 cups oat squares cereal
  • 2 cups toasted oat cereal
  • 1 cup dry roasted cashew pieces -- unsalted
  • ½ cup seedless raisins
  • ½ cup dried cranberries
  • 2 cups pretzel pieces
Preparation
  • Combine all ingredients and serve.
Alternative (will change nutritional content of recipe):
  • 2 cups fish-shaped baked snack crackers could be used instead of pretzels.
Dr. Michael Roizen, MD
Internal Medicine
Here are some great choices for a morning or afternoon snack. Easy to keep on hand, delicious to eat -- and something for everyone.
  • Fruit and nuts: ½ ounce raw nuts with an apple, banana, plum, pear, orange, wedge of melon, cup of berries, 2 kiwis, 1/2 grapefruit or any other fruit.
  • Grains and berries: 1/2 cup whole-grain cereal mixed with 1/4 cup almonds and 1/4 cup dried berries, apricots or raisins.
  • Revved up veggies: 1 cup of cut sautéed veggies, warmed in microwave and stuffed into small whole-wheat pita. Or try cut veggies dipped into 4 oz. plain yogurt or low-fat cottage cheese mixed with lots of dill, chives, ginger, red pepper flakes or other flavor spices -- your choice. Or just reach for plain cut-up veggies.
  • Fruit and yogurt: Low-fat probiotic (live culture) yogurt covered with ½ cup of canned unsweetened peaches or mandarin oranges and some raisins.
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YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management

For the first time in our history, scientists are uncovering astounding medical evidence about dieting -- and why so many of us struggle with our weight and the size of our waists. Now researchers...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.