Don't Settle for Less Than the Total Package: 12 delicious snacks that do more than just hold you over until mealtime

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!


3 tbsp. homemade black or white bean dip + 6 baked corn tortilla chips
2 tbsp. nut butter + 1 medium apple or a handful of celery sticks
3 tbsp. hummus + 9 baby carrots
1 - 6 oz. container plain non-fat Greek yogurt + several sliced strawberries and 1/2 tsp. light agave (optional)
1 low-fat or reduced fat string cheese stick + 1 medium orange
1 The Laughing Cow Light Original Swiss Spreadable Cheese Wedge + 2 slice Wasa Whole Grain Crispbread
1 cup low-sodium bean + vegetable soup
1 cup high fiber cereal + 1/2 cup non-fat milk (aim for a cereal with 3-5 g dietary fiber per 1 cup)
1 cup smoothie prepared with plain non-fat Greek yogurt + fruit of your choice
24 almonds, unsalted
1 cup steamed or boiled edamame in the pod with just a pinch of salt

PB To-Go. For an on-the-go snack, Justin's and Peanut Butter & Co. brands offer portable squeeze packets of nut butters. 

Whip It! You can make hummus & bean dips very quickly and easily at home. Store in the fridge for up to 4 days for a quick and healthy snack anytime. Here are some recipes to get you started:

Registered Dietitian Ellie Krieger's White Bean Dip - FoodNetwork.com
Hurry-up Black Bean Dip - Epicurious.com
Hummus Dip - FoodNetwork.com

Finally, for more sensible snacks under 200 calories, check out this article from EverydayHealth.com.

Cheers!
Diane

Image: EverydayHealth.com - 20 Snacks Under 200 Calories

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!


3 tbsp. homemade black or white bean dip + 6 baked corn tortilla chips
2 tbsp. nut butter + 1 medium apple or a handful of celery sticks
3 tbsp. hummus + 9 baby carrots
1 - 6 oz. container plain non-fat Greek yogurt + several sliced strawberries and 1/2 tsp. light agave (optional)
1 low-fat or reduced fat string cheese stick + 1 medium orange
1 The Laughing Cow Light Original Swiss Spreadable Cheese Wedge + 2 slice Wasa Whole Grain Crispbread
1 cup low-sodium bean + vegetable soup
1 cup high fiber cereal + 1/2 cup non-fat milk (aim for a cereal with 3-5 g dietary fiber per 1 cup)
1 cup smoothie prepared with plain non-fat Greek yogurt + fruit of your choice
24 almonds, unsalted
1 cup steamed or boiled edamame in the pod with just a pinch of salt

PB To-Go. For an on-the-go snack, Justin's and Peanut Butter & Co. brands offer portable squeeze packets of nut butters. 

Whip It! You can make hummus & bean dips very quickly and easily at home. Store in the fridge for up to 4 days for a quick and healthy snack anytime. Here are some recipes to get you started:

Registered Dietitian Ellie Krieger's White Bean Dip - FoodNetwork.com
Hurry-up Black Bean Dip - Epicurious.com
Hummus Dip - FoodNetwork.com

Finally, for more sensible snacks under 200 calories, check out this article from EverydayHealth.com.

Cheers!
Diane

Image: EverydayHealth.com - 20 Snacks Under 200 Calories