The snack food aisle at the grocery store is filled with processed products containing high amounts of sugar, refined flour and saturated fats. If you bypass these foods and select healthy snacks, snacking can be a way to obtain nutrition and energy to fuel your day and improve your health. Whether you are on the go or are looking for a snack at home, choose options that provide foods recommended by the U.S. Department of Agriculture Food Guide pyramid, and limit portion sizes to avoid overeating calories and contributing to weight gain.
Cheese and Fruit
Cheese and fruit is a classic combination that contributes to the USDA minimum recommendations for 3 cups of dairy daily and 1 1/2 cups of fruit. Grab a string cheese and a banana on the way out the door as a quick and portable snack. Try more interesting combinations such as Parmesan with pear wedges. Microwave apple slices covered with a 1/4 cup of shredded gouda. Grab a cup of grapes and an ounce of cheddar. These combinations provide fiber, carbohydrates for energy and calcium.
Nuts and Dried Fruit
Make your own fruit and nut mixtures for a healthy, non-perishable snack. Dried fruits are a concentrated source of vitamins and contain ample amounts of fiber. Just 1/2 cup counts as a serving of fruit. Nuts provide healthy unsaturated fats and 1/2 oz. counts as a serving of protein. Combine dried cherries with roasted pecans, dried apricots with almonds, dried cranberries with walnuts, or peanuts with dates.
Mini Sandwiches
Pack vegetables, protein and whole grains into a sandwich made on a whole-wheat English muffin or mini-bagel. Put together combinations like egg whites and hummus; deli turkey and avocado; mozzarella, tomatoes and basil; or ham with asparagus and 1/2 oz. of Swiss cheese.
Healthy Dips
Use plain, non-fat Greek yogurt as a base for dips to use with bell pepper strips, baby carrots, celery sticks and endive leaves. Stir in salsa, cucumbers and feta, or chives with lemon juice. The yogurt provides calcium and protein with no added fat. Including vegetables at snack time helps you fulfill the USDA minimum recommendation to eat 2 1/2 to 3 cups daily.
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