Snacks are an important part of the diet because they fight hunger pangs and can prevent overeating at meal times. Snacking can be the downfall of many diets, however, because many convenient snack foods, such as potato chips and candy bars, are high in calories and fat. Many also struggle with portion control, because snacks often come in boxes or bags which contain multiple servings. Developing healthy snacks can help circumvent these obstacles to a healthy and well-balanced diet.
Step 1
Prepare snacks in advance. Making snacks ahead of time allows you to have foods, which are healthy and convenient. One reason why high-calorie snack foods are popular is that they are convenient and portable. Stocking your refrigerator and pantry with pre-prepared healthy snacks that are already portioned in small bags can help you fight the temptation to go with less-healthy options.
Step 2
Emphasize fruits, vegetables, whole grains and lean sources of protein. Fiber, which can be found in vegetables, whole grains and fruits, adds bulk to your snack without adding calories. Lean sources of protein, such as low fat or nonfat dairy or lean meats, can provide lasting energy, as opposed to sugary or fatty snacks that can leave you feeling hungry after a short time. You can also combine fiber and protein sources to maximize your satiety after a snack. For example, consuming small amounts of fresh fruit and nuts or cooked vegetables with melted nonfat cheese can keep you feeling full longer.
Step 3
Consume snacks in portions of 200 calories or less. Limiting portion size is essential for keeping snacks healthy. For example, a small handful of almonds, which amounts to about 14 nuts, makes a healthy 100-calorie snack. Eating a whole cup of almonds, however, can add 800 calories to your diet. Good 100-calorie snacks include 2 cups carrots, 2 tbsp. peanuts, 1 cup of sliced bananas and raspberries or 3 1/2 cups air-popped popcorn. Try 8 oz. nonfat or low-fat yogurt, 1 cup raw vegetables with 1/4 cup hummus, 1 oz. whole-grain dry cereal and 2 oz. canned chicken or tuna on three to six whole grain crackers.
Step 4
Consume a variety of snacks. If you find yourself bored with eating carrots or some other healthy snack option, try different snack ideas. This can keep you from indulging in unhealthy food choices for your snack.
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