Healthy Snacks

Healthy Snacks

Snacks can keep us from overeating at mealtime. 

Below are some guidelines and healthy snacks to try that were given to me by a dietitian.

-Do not go longer than 3-6 hours without eating.

- Eat when you are truly hungry- do not deny yourself food if you are hungry.

- Consume 100 calories ( or less) snack if you will be eating a meal within 1 hour.

- Consume 150-200 calories snacks if the next meal is 1.5 -3 hours away.

-Consume 200-250 calories snacks if the next meal is 3+ hours away.

100 calories or less

Piece of fresh fruit (size of a tennis ball)

1 cup of Berries ( strawberries, blueberries)

3/4 cup applesauce

3/4 cups of cheerios, 1/3 cup skim milk1/2 cup cottage cheese

1 cup sugar free jello

1 slice bread with 1/2 Tbsp peanut butter

1/2 cup Kashi Go Lean Crunch (dry)

1/2 cup fat free/ sugar free pudding

1 cup non starch vegetables with low fat dip- ( carrots, zucchini, yellow squash, peas, etc.)

Fat free Yogurt- some bands ( read label)

1 cup skim milk or 1 cheese stick

1 fudgesicle or small fruit Popsicle

100-150 calories

1 cup non fat fruit flavored yogurt

4 vanilla wafers and 1/2 Tbsp peanut butter

1/2 cup cottage cheese, 1/2 cup fruit

3/4 cup of cottage cheese

2 cups of blueberries

1-1.5 cups fruit smoothie

1 slice of bread with 1 slice of cheese

1/2-3/4 cup nosugar added light ice cream

1/2 cup sorbet

1 package oatmeal made with water

6 cups light butter popcorn (25 calories/cup)

3 Tbsp soy nuts

200 calories 

1 cup Raisin Bran and 1/2 cup skim milk

1 english muffin pizza (part skim mozzarella, tomato sauce and veggies)

6 Ritz Crackers with 1 Tbsp peanut butter

5 vanilla wafers and 1 Tbsp peanut butter

2 slices Raisin Bread, 2 tsp Brummel and Brown

6 Triscuits and 1 oz of reduced fat cheese

Nature Valley Granola Bar

Snyder's Tortilla Chips and salsa

2 slices of bread and 1 slice of reduced fat cheese

1/2 Turkey & cheese sandwich

1/4 cup any nuts variety

1 piece of angel food cake, 1/2 cup strawberries and 2 Tbsp whip topping

3/4 cup instant pudding made with skim milk

2 cups sugar free pudding made with skim milk

1 banana or apple with 1 Tbsp of peanut butter

1 Luna or Balance Bar

Lance Peanut Butter Crackers

250 calories

1 Peanut butter (1 Tbsp) & Jelly sandwich

1 lean turkey & cheese sandwich

6 Ritz crackers

 and 1 1/2 Tbsp peanut butter

1 cup cottage cheese with 2 1/2 slices of pineapple

1/2 cup multigrain chex cereal and 1/4 cup nuts

This information was provided by a YMCA dietician