Healthy Snacks

Laura Biron, a registered and certified dietitian for over 20 years, received her degree in nutrition from Bradley University in Peoria, Illinois. Her work experience includes Massachusetts General Hospital, the Dana Farber Cancer Institute and the Nutrition Department at Harvard School of Public Health. Currently, Laura is the nutritionist at Stoweflake Mountain Resort & Spa, holds a private practice and is an instructor in nutrition at Community College of Vermont.

Snack Ideas

Timing is important when fueling your body. Don’t let more than five hours pass between a meal and or a snack. Why?

The hungry horrors are kept at bay and therefore you don’t binge. When you are too hungry, you tend to crave sweets.

A constant supply of energy prevents peaks and valleys in blood sugar levels and mood swings.

You have more energy and focus for all everyday activities including exercise.

The idea is not to eat more, but to spread the same quantity of food (calories) throughout the day. For example, if you typically have a sandwich, glass of milk, banana and small oatmeal cookie for lunch, spread out the banana as a morning snack and the oatmeal cookie and milk as an afternoon snack.

Skip the overly processed junk and snack on real food instead. Think of a snack as a mini-meal with protein, carbohydrate and some healthy fat to hold you over. Limit your sweets to once or twice a week.

Snacks

1/2 cup canned peach, pear or apricot halves filled with a spoonful of whipped cottage cheese

Celery or leaves of endive stuffed with 1/4 cup low-fat (made with low-fat mayonnaise) tuna or chicken salad

1 small or 1/2 large banana spread with 1 tablespoon peanut or almond butter

4-6 whole grain crackers (try Quilts) with 1/4 cup low-fat tuna, chicken or egg salad

1/4 cup hummus with celery sticks or 4-6 whole grain crackers

Half a sandwich on whole grain bread

1 oz (1 stick) of low fat string cheese and an apple or 4-6 whole grain crackers

1 hard boiled egg (try omega 3 enriched) and 4-6 whole grain crackers

A fresh pear, orange or apple and 4-6 whole grain crackers

1 cup fresh cherries, strawberries or blueberries drizzled with a half cup of yogurt

A handful (1/3 cup) of mixed nuts, roasted soy nuts or pumpkin seeds

1/2 whole wheat bagel topped with 1 tablespoon low fat cream cheese, peanut butter or hummus

1/4 cup dried apricots and 1/4 cup nuts

A bowl of low-fat popcorn and low sodium V-8 or tomato juice

A carton of light (reduced sugar) fruit yogurt

A smoothie made from low-fat milk, sugar-free instant breakfast and 1/2 cup frozen fruit

Fresh cut vegetables - cherry tomatoes, mushrooms, broccoli, cauliflower, red bell peppers, radishes, carrots, and or celery with 1/4 cup low-fat dip or dressing

1 oz of dark chocolate

1 thin slice of whole grain banana bread with 8 oz, 1% fat milk

1/3 cup low fat ricotta cheese, 1/2 cup crushed pineapple (packed in its own juice) mixed-together and spread on half a whole wheat English muffin or 1/2 of a small whole wheat bagel

3/4 cup edamame in pods

1 cup Health Valley or homemade vegetable soup with 4 whole grain crackers

Veggie burger on a slice of whole grain rye with mustard

For more wellness ideas, visit our Fitness Tips or join us at Stoweflake for a help from our experts!