Your days of after-school snacks are long gone, but that doesn't mean you shouldn't still be snacking; Your grown-up appetite benefits from healthy snacks between meals to reduce cravings, keep energy levels up and help with weight control. Ants on a log are probably not an appealing option any more, but you do have plenty of more sophisticated choices for healthy and tasty snacks. Watch your total calorie intake when creating snacks and make varied choices from all the food groups.
Fruits and Vegetables
Dipping raw vegetables in low-fat salad dressing is easy, but vegetable canapes are nearly as fast to prepare and far more visually interesting. Anchor smoked salmon on a slice of cucumber with a dollop of Greek yogurt or slice zucchini diagonally and top with olive tapenade. Fruit is a nutritious snack that's easy to dress up without adding calories. Sprinkle slices of fresh peaches or orange sections with cinnamon to jazz up the flavor or drizzle balsamic vinegar over strawberries.
Legumes
Garbanzo beans are the basis for hummus, which is a good source of protein and fiber. Serve with homemade whole-grain pita chips and raw vegetables. For a completely different take, toss garbanzo beans in olive oil and spices, such as smoked paprika or cumin, and roast in a hot oven for about half an hour to create crunchy beans reminiscent of nuts. Mix black beans with cilantro, lime juice and mango or pineapple for a quick salad.
Whole Grains
Tea sandwiches don't have to be pretentious to enjoy as a snack, they just have to be small. Choose thin slices of whole-grain bread, spread with pesto or mustard instead of high-fat mayonnaise or butter, and fill with roasted red peppers, artichoke hearts and flaked tuna. Make whole-grain pita chips to accompany spinach dip or top whole-grain crackers with roasted garlic cloves and a very small amount of low-fat cheese.
Nuts and Seeds
Almonds take on a deep, rich flavor when tossed in a little olive oil and roasted briefly in a hot oven. Sprinkle sparingly with sea salt, or if you're watching your sodium intake, use a pinch of garlic powder or dried rosemary instead. Update the typical peanut butter snacks for kids by creating a dipping sauce with peanut butter and low-sodium soy sauce and using it for raw vegetables and skewers of lean chicken or tofu. Dip raw or slightly steamed baby carrots in honey and roll in toasted sesame seeds for unique finger food.
Meat and Dairy
Go easy on the meat and dairy when snacking because you're likely getting enough in your regular meals. A small yogurt parfait with fresh fruit and granola will satisfy hunger or mix 1/2 cup of low-fat cottage cheese with peaches and sprinkle with pepper. A very thin slice of lean deli meat wrapped around a blanched asparagus spear looks elegant and makes portion control simple.
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