Healthy Snack Options

A balanced meal or snack includes a combination of carbohydrates, protein, and fat. While carbohydrates provide immediate energy, the body requires more time to break down and process protein and fat, which allows you to stave off hunger pangs until your next meal or snack. For even greater health benefits, look for whole grain carbohydrates, such as fruit, vegetables, or wheat bread (the term “whole wheat” or “whole grain” should be listed as part of the ingredients), which are good sources of fiber and provide longer-lasting satiety than white or refined carbohydrates. In addition, be sure to choose “good” poly- and mono-unsaturated fats, such as those founds in olive oil, avocados, and nuts, rather than saturated or hydrogenated fats, such as those found in animal products and processed foods. Carefully check and compare “Nutrition Facts” labels so that you know exactly what you will be putting into your body.

The following snack options are healthy alternatives to fast food or restaurant fare. They can be easily prepared at home and packed for work or a day on the go. Plan and prepare snacks ahead of time to avoid overeating later and ensure proper serving sizes.

• 1 Medium Banana (or your favorite fruit) with Low-Fat Yogurt (Look for a low-sugar variety)
• 1 Medium Apple or Peach with Low-Fat Cheese (try String Cheese for an easy on-the-go option)
• Trail Mix (Make your own by mixing any combination of raisins, dried fruit, nuts, and granola)
• Hummus on Whole Wheat Pita Bread or Crackers
• 1 Medium Apple or Banana with 2 Tablespoons Peanut Butter
• Fruit Smoothie (in a blender, combine plain yogurt or milk, 100% fruit juice, and frozen berries)
• Low-Fat Cottage Cheese with Fruit
• Peanut Butter and Jelly Sandwich on Whole Wheat Bread (for a lower-sugar, higher-fiber option, skip the jelly and substitute fresh berries or banana slices)
• Granola Bars (Look for ones with high protein or fiber content and low sugar content)
• Low-Fat Yogurt sprinkled with High-Fiber Cereal or Granola
• Carrots, Celery, or Your Favorite Veggies with Hummus
• Low-Fat Turkey, Chicken, or Ham Rolled in a Whole Wheat Tortilla with Lettuce or Spinach
• Mix and match your favorite veggies, fruits, dairy products, protein options and other foods to create your own healthy snacks

No matter what your snack choice, be sure to pair it with a glass of water and make health a habit by remembering to eat every 2.5-4 hours.


Sources for this article and other sites to explore:
http://ucsbpeerhealth.org/heal/index.php?page=faqexperts