Snacking is a way of life. On average, snacks may provide about one-third of daily caloric intake. This reinforces why it is important that snack foods contribute to, and not jeopardize, good health – regardless of age. Snacking is important to prevent between-meal hunger and may decrease the urge to overeat at meals. When considering children, tweens or teens, good snacking habits can set a life-long pattern of healthful eating. Remember, every person has varying needs when it comes to snacking, depending on age, activity levels, portion sizes at meals, and school and/or work schedule.
- If you are not sure if a snack is healthy, read the Nutrition Facts label.
- Pay attention to the portion size. If prone to eating out of the bag or box, separate into individual servings to reinforce recommended portion sizes.
- Check out the number of grams of added sugar on the nutrition facts panel. Every 4 grams of added sugar is the equivalent of 1 teaspoon of sugar. With that said, avoid snacks that list sugar as one the first few ingredients, or that may be listed several times in the ingredient list.
- For hunger management and general satisfaction, try combining macronutrients (carbohydrates, proteins and fats) when snacking. For example, combine peanut butteror cheese with something light like apple slices or celery sticks.
- Keep in mind that thirst is often misinterpreted as hunger, so it’s important to drink plenty of water during the day.
Today, snacks are more than salty chips, candy bars, cookies, sodas, and other high- calorie, low-nutrient foods and beverages. Americans are seeking healthier foods. Make healthy snacking a family affair by involving all members. Kids can learn about healthy eating by participating in choosing and preparing snacks.
Ten Great Snack Ideas:
- Make a Trail Mix: This Cranberry Almond Trail Mix combines sweet and salty flavors, perfect for a quick pick-me-up.
- Get excited about fruit with these fun, easy Fruit Kebabs with Yogurt Dip. Cinnamon and honey are the secret ingredients in this yummy fat- free treat.
- Prepare a Parfait: Get a boost of calcium from this Honey Yogurt Berry Parfaits, complete with healthy oats, almonds, yogurt, and fresh berries.
- Enjoy Pizza: When the kids come home starving from school, these quick Pita Pizzas are a healthy snack that will keep them satisfied until dinner.
- Get your Spuds On: Pop a potato in the microwave for a delicious baked potato with some yogurt topping or salsa.
- Dip it: Perfect as a delicious spread or dip, this sweet and tangy Hummus recipe made with honey Dijon mustard will taste great with veggies or whole wheat crackers.
- Bring back breakfast! There’s nothing wrong with a bowl of whole grain cereal, low fat milk, and some sliced fruit for a quick and healthy snack.
- Bake it: Skip the enormous store-bought muffins that are packed with sugar and unhealthy fats. Instead, try these Blueberry Muffins made with bananas to keep the muffins moist.
- Salsa for All: For a healthy snack, try this delicious Fruit Salsa recipe with crispy cinnamon chips. This delicious fruit salsa can be served as an appetizer, snack, or healthy dessert.
- Pop it! Make a bowl of popcorn. Enjoy as is, or mix in some nuts, dried fruits, or sunflower seeds. Make sure to drink plenty of water with this high-fiber snack. Or try this healthy Caramel Popcorn made with nuts, raisins and honey for a low-fat, sweet treat.
