CHOOSING HEALTHY SNACKS

Snacking is great to help you feel more energetic. The trick is to only snack when you are truly hungry and to choose your snacks wisely most of the time. Most people need to eat something every 4-5 hours to keep their blood sugar levels steady. Children often need to eat every 3-4 hours because they do not eat as much at a time. Snacking can help you eat less at mealtimes so it is generally recommended.

If your next meal is going to be within the hour, try eating just a piece of fruit. If your next meal is 1-2 hours away, choose a snack that is about 100 calories (a piece of string cheese or carton of yogurt), If the next meal is 2-3 hours away have a combination of protein and carbohydrate (1/2 peanut butter sandwich) and make it contain about 150-200 calories. If you are exercising during this time double these numbers.

Here are a few healthy snacks to choose from:

• String cheese a 6-8 whole grain crackers
• 1 carton nonfat yogurt mixed with fresh fruit and granola
• 1 cup healthy cereal and milk
• Cut-up fruit or vegetables with hummus
• Whole wheat pita with hummus
• 12-14 Low fat corn chips with salsa
• Tortilla filled with turkey, cheese and vegetables
• Half a bagel topped with peanut butter and banana slices
• Fat free pudding cup
• Handful of nuts mixed with a few M&Ms or chocolate chips
• 1% milk with 3-4 ginger snaps or 2 graham crackers
• 1 cup low fat cottage cheese topped with diced pepper and tomato
• Apple with 2T. peanut butter
• 1 pear with 1 cup yogurt
• 1 banana with 1T. peanut butter
• 1 cup low fat yogurt
• 1 slice whole wheat bread with 2 ounces lean meat
• Balance Bar
• Cliff Bar
• Protein Bar
• Luna Bar
• 1/4 cup almonds or peanuts with a piece of fruit
• 1/2 peanut butter sandwich and 1% milk