Ideas for healthy snacking
Each of our plans includes 3 meals plus an additional 2-3 servings of fat-free milk per
day. Customers sometimes add snacks to their meals to help boost up the calories.
Others choose their milk servings as “flex calories” to allow for snacks during the day.
If you add snacks in addition to your 3 meals per day and dairy servings, remember
to add the calories to your meal plan. If you turn your 100 calorie dairy serving into a
snack “flex calories”, be sure to read labels.
All snacks are not created equal. Focus on snacks from whole, unprocessed sources.
Pairing protein and high-fiber carbohydrates help keep you the fullest the longest. It’s
never a good idea to snack out of a box, carton, or bag… place a snack serving on a
plate or bowl.
100 CALORIE SNACKS (1 FLEX SERVING)
• 1 cup Vegetables with 2 tbsp of Hummus
• Medium Fresh Fruit (about the size of a fist)
• Hard-boiled Egg
• Unsalted Nuts: 14 Almonds or 20 Pistachios
• 3 cups of Air-Popped Popcorn
• Wasa Light Rye (1 serving)
• 6 Low Sodium Triscuits
• ½ cup Low-fat Cottage Cheese
• Fat-free Greek Yogurt
• Low-fat String Cheese
• ½ cup Edamame
• Frozen Fruit Bar
• 1 large stalk of Celery with 1 tbsp Peanut Butter
200 CALORIE SNACKS (2 FLEX SERVINGS)
• Apple or small banana with 1 tbsp. peanut butter
• 12 baked tortilla chips with ¼ cup salsa
• ½ whole wheat pita with 100-calorie pack of guacamole
• ½ cup low-fat cottage cheese with fruit packed in juice
• Fat-free Greek yogurt with fruit
• ¼ cup trail mix
• Whole grain crackers (portions above) with 1 slice of cheese
• Sprouted grain tortilla (sm), 1 oz. melted cheese & 2 tbsp of salsa
• 1 oz. dark chocolate with ½ cup cherries
• 1 cup whole grain cereal with 1 cup of milk
Related Blogs:
The Key to Smart Snacking? Snack with a Purpose!
Heart Healthy Snacks to Fuel Your Day
Reduce Snacking By Reducing Your Daily Stress with These 3 Tips