Snacks provide nutrition between meals and help keep blood sugar stable. They also afford opportunities to consume more fruits, vegetables, milk products and whole grains. Snack calories must be accounted for in the daily calorie count, however. For example, you may choose three, 500-calorie meals or three, 400-calorie meals plus three, 100-calorie snacks if you consume 1,500 calories each day. Healthy snacks usually contain 100 to 200 calories and provide needed vitamins, minerals, protein or fiber.
Milk Snacks
A cold glass of fat-free milk is a welcome snack on an activity-filled day. Yogurt with walnuts, cottage cheese with blueberries and a cube of Swiss cheese with whole grain crackers make healthy snacks. For a frozen treat, freeze a container of fruit-added yogurt. Alternatively, make a smoothie with milk, peanut butter and banana.
Veggies
Carrot and celery sticks are well-known snack items, but consider baby tomatoes and zucchini circles as well. Cold, sliced cucumber and yellow bell pepper dipped in low-fat ranch dressing allows a nutritious change of pace. A small baked potato topped with nutmeg and allspice makes a filling veggie snack.
Fruits
Grapes, fresh plums and tangerines provide nutrition and flavor. A frozen banana on a stick, a container of raisins and a bowl of fresh strawberries make good snack foods. Fruit combinations, such as maraschino cherries mixed with fresh pineapple chunks or apple slices mixed with pear slices offer new tastes. Baked fruits, such as an apple topped with cinnamon, are good in winter. Melons can be eaten in season while many fruits such as oranges are often available year round. Try less-common fruits at snack time. Kiwi, mango, papaya and pomegranate offer nutrition and a different flavor than you may be accustomed to.
Grains
Air-popped popcorn makes a fun, whole-grain snack. The American Dietetic Association recommends trying a whole-grain waffle topped with a hazelnut-chocolate spread. Whole-grain pretzels dipped in mustard awaken the taste buds while a small bowl of oatmeal provides familiar comfort. Rice cakes can be topped with almond butter, whole-fruit spread or cream cheese.
Drinks
In addition to milk, several other beverage options provide healthy snack options. Cocoa made with dark chocolate is tasty and nutritious. The American Heart Association recommends fruit juice, mixed veggie juice and low-sodium tomato juice. Soy milk and almond milk are also good options.
Other Snacks
When craving something different, try a handful of almonds, a square of dark chocolate, a 1/2 turkey sandwich on whole-wheat bread, a small salad, pumpkin seeds or gelatin with fruit. For something hot, consider a slice of cheddar cheese toast, a bowl of rice with grilled chicken and veggies, or a small mug of broccoli soup.
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