Snacks can be incorporated into a healthful diet to help calm the hunger pangs, increase energy and ease cravings between meals. Plan snacks ahead of time to prevent grabbing quick, unhealthy options. Choose healthful, natural foods to get vitamins, minerals and fiber instead of just extra calories.
Fruits and Vegetables
Snacks can be used to get those extra fruits and vegetables you need in your diet. Choose from fresh, dried, canned or frozen, but watch for added sugar and salt. Remember, dried fruits can be high in calories so portion out ahead of time to prevent eating too many. Try sliced apples with natural peanut butter, a mixture of your favorite veggies with low fat ranch dip or hummus, a handful of mixed berries or a baked potato with salsa.
Nuts and Seeds
Nuts, nut butter and seeds provide protein to help get you through the long afternoon. Mix your own trail mix with your favorite seeds, nuts, and dried fruit. Try almonds, pumpkin seeds, and dried blueberries. A half of a peanut butter sandwich on 100 percent whole grain bread is an alternative to the bag of chips and provides protein, carbohydrates, fiber, vitamins and minerals.
Dairy Foods
Choosing dairy foods as a snack gives you extra calcium to help keep your bones strong. Try cheese cubes with a few whole grain crackers, a cup of yogurt with cut up fruit or a fruit smoothie made with low-fat milk, yogurt and your favorite fruit. Choose low-fat or skim options to decrease calories and extra fat.
Grains
Whole grain snacks can help get you closer to the 25 to 38 g of fiber you need daily. Choose 3 cups of air popped popcorn sprinkled with a little Parmesan cheese or chili powder, oatmeal with cinnamon and sliced apples, granola mixed with yogurt or cheese toast on 100 percent whole grain bread.
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