How do I choose healthy snacks?

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Toby Smithson
Nutrition & Dietetics
Snacks should be mini meals. The following are some quick and easy recipes for snack under 60 calories:

Baked Apple -- 55 calories per small apple
  • Core a small apple and place in a microwave safe bowl, sprinkle with cinnamon and sugar substitute; cook in microwave for approximately 2 minutes.

Pizza Popcorn -- 48 calories per 2 cups popped popcorn
  • Use microwave popcorn that contains 15 calories per 1 cup serving popped. Prepare microwave popcorn according to the package directions. Sprinkle 2 cups of popped popcorn with1 Tablespoon of fresh Parmesan cheese and Italian Seasoning spice to taste.
Broiled Tomato -- 40 calories per medium tomato
  • Core center of tomato and remove. Fill center of tomato with 1 Tablespoon of Parmesan cheese and sprinkle Italian Seasoning spice. Cook in microwave for 1-2 minutes.
Sugar free Gelatin with whipped topping -- 18 calories per ½ cup
  • Prepare any flavor sugar free gelatin dessert. Once gelatin is firm, divide gelatin into 4 - ½ cup servings. Top with 2 ½ teaspoons of whipped topping.
Cinnamon Tea -- 0 calories per cup
  • Boil 3 cups of water with 4-5 cinnamon sticks in a pot until boiling. Pour cinnamon tea into cups and serve. You can also pour the hot tea over iced cubes to make an iced cinnamon tea.
Cindy Gay
Nutrition & Dietetics
Think fruits, vegetables, whole grains, lean meat or substitute, and low fat dairy. Choose a serving of one or two of these for a snack. Examples include:
  • Fresh strawberries
  • Non-fat yogurt
  • Natural peanut butter on 1 slice of whole wheat bread
  • 1 slice swiss cheese on 2 rye crisp crackers
  • Sliced turkey on 1/2 whole wheat pita.
  • Roasted unsalted nuts also make a great snack. Measure so that the portion is 1/4 cup or less.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Snacks can be deceptive. Some have lots of salt, and others are high in calories. Learn in this video about what's in your favorite munchies as Dr. Oz hosts a game show called Snack Smackdown.




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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.