3 Easy Ways To Snack Healthy
Labor Day weekend barbecues and parties are coming up, but you can still keep your nutrition on track by adding healthy snacks to prevent overindulging at meals. “Aim to pick snacks that are rich in protein, fiber, and/or whole grains. These will help to keep you full for longer,” said Kate Ray, RD, CareOne’s Vice President of Food and Nutrition Services. Here are three easy and healthy snack ideas:
1. Combine fruits, which are a healthy carbohydrate, with a protein source such as peanut butter or yogurt. This combination will give you extra energy and leave you feeling satisfied. Examples include:
- 1 small apple or banana with 1-2 tablespoons of peanut butter, almond butter, or other nut butter
- 1 cup non-fat Greek yogurt with fruit
- ½ cup low-fat cottage cheese with fruit
- 1 cup frozen grapes (about 32 grapes)
- 1 small frozen banana dipped in non-fat yogurt
2. Nuts are the perfect snack when you’re on the go, but they are higher in calories so be sure to watch your portion control using these easy tips:
- Flip the lid of the nut container upside down. Cover the lid with nuts, but do not overfill. This is one serving.
- Another alternative to purchasing a large container of nuts is to buy individual 100 calorie packs and limit yourself to one pack.
- One ounce of nuts is about one handful.
- Be sure to purchase nuts that are salt-free and not coated in sugar.
3. Whole grains are an excellent source of healthy carbohydrates that will keep you feeling full for a longer period of time. Examples include:
- Popcorn – 100 calorie bags help with portion control – make sure to limit yourself to one bag.
- Try air popping popcorn kernels in the microwave and adding a non-salt seasoning, like garlic powder, for extra flavor. One cup of air popped popcorn is only 31 calories!
- One slice of whole grain toast with 1 Tablespoon natural peanut butter, or other nut butter.
- Granola is a great snack, just be sure to choose one that is made with whole grains only. Also, pay attention to serving sizes to maintain portion control.