About

Deirdre Riley is a registered dietitian and nutrition consultant who specializes in wellness and prevention. She promotes a healthy lifestyle with a focus on nutritious and delicious foods and believes healthy eating can also be fun. She received her Master's degree in nutrition from Boston University.

» Meet Deirdre Riley
» Save Author as Favorite
» See all Deirdre Riley's Posts

Recent Posts

» Be Creative with Your Veggies
» Healthy Homemade Hummus
» Spicy Corn and Black Bean Salad
» Healthy Holiday Survival Guide

Archive

» April 2010
» March 2010
» February 2010
» January 2010
» December 2009
» November 2009

Eat This!

 
by Deirdre Riley, Registered Dietitian

 
Subscribe to this feed

Finding a healthy snack can sometimes be a daunting task. You didn't have time for breakfast and it's so tempting to just grab something sweet at the nearby coffee shop. Or you've already had lunch, dinner is still several hours away and the vending machine snacks or the candy jar at work seem to be calling your name.

The key to making a healthy choice for a snack is having convenient, quick and simple options available. Chances are, if making a healthy snack takes more than a few steps, it's just not going to happen.

Items such as pre-cut fruits or veggies, hard-boiled eggs, individual cartons of yogurt or milk, and single-serve portions of dried fruit and nuts can be huge time savers, so try to keep these on hand. Make up a trail mix using whole grain cereal, dried fruit, and nuts in small plastic bags for a speedy breakfast to pair with a carton of skim milk or a container of light yogurt. For a fast lunch, pack up whole grain crackers, tuna or lean cold cuts, yogurt, and fruit. Mix up your healthy favorites - the possibilities are endless!

Below is a list of healthy mix-and-match snack options. Making food choices that are rich in both protein and fiber promotes satiety, helps control blood sugar levels and limits cravings. Make sure to choose a food from the protein group, then add one selection from either high-fiber group below to combine for quick and healthy snacks. For example, hummus and cut up veggies is a crunchy, high fiber, healthy snack. Serving sizes for each food are in parenthesis.

Protein
*Nonfat or 1% skim milk or soy milk (8 ounces)
*Reduced fat string cheese (1)
*Nonfat, low fat or Greek yogurt (4-6 ounces)
*Low fat cottage cheese (4-6 ounces)
*Natural peanut, cashew or almond butter (2 tablespoons)
*Hard boiled egg (1)
*Unsalted nuts (1 ounce or ¼ cup)
*Hummus (2 tablespoons)
*Edamame or boiled soybeans (1/2 cup)
*Roasted soy nuts (1/4 cup)
*Vacuum sealed individual packets of tuna (3 ounces)
*Thinly sliced turkey or lean ham (1-2 slices)
*Reduced fat cheese slices (1)
*Laughing Cow cheese wedges (1)

Fiber
Fruits / Vegetables
*Vegetable sticks (such as carrot, cucumber, celery, squash, sweet pepper, etc.- 1 cup)
*Grape tomatoes (1 cup)
*Fresh fruit (whole fruit or sliced into cubes- 1 cup)
*Small box of dried fruit (1/4 cup)

Whole Grains

Note: a serving of whole grains is usually 1 ounce. Read the label and limit portion to one serving.
*Whole grain crackers
*Whole wheat pita bread
*Whole wheat bread or English muffins
*Whole grain cereal
*Whole wheat wrap
*Air-popped or lowfat popcorn (3 cups)
*Popcorn cakes or rice cakes

I hope you've enjoyed these healthy snack ideas... Eat up!!





@ 8:52am ET on December 9, 2009
Dee, Thanks so much for the ideas...As always, looking for "new" foods for packing in lunches
Any thoughts on Metabolic Syndrome? Mary Ann


@ 8:52am ET on December 18, 2009
These are great ideas. My favorite website for healthy snacking and weight loss is
http://www.snack-girl.com/


@ 7:18pm ET on December 20, 2009
That's a great website! Thanks for sharing! :)


@ 7:26pm ET on October 26, 2014
These are all helpful suggestions. I like the string cheese, laughing cow wedges, vegetables and hummus dip. I will try all of these instead of going to the vending machine when I start to get hungry

Post a Comment
  
ADVERTISEMENT

Hot Topics

diet, weight loss, fitness, motivation, abs, restaurants, health, calories, stress, challenge, gyms, support, goals, points, exercise, metabolism, food, recipe

Most Popular Blogs

» Longer, Leaner Thighs: 5 Best Exercises
» 4 Creative Ways to Drink More Water!
» Best Vitamins Dieters Not Getting
» The Dangerous Escape Food Provides
» Janel Hits The Farmers Market

Highest Rated Blogs

» Gluten Free Quiche Mini Cups Recipe
» 5 Ways to Kickstart Your Weight Loss Motivation
» The 3 Most Common Fitness Pitfalls
» 4 Ways to Avoid Early Symptoms of Heart Disease
» Alcohol & Diet: Benefits of Moderate Wine Drinking



Sign up for our free diet newsletter
We respect your privacy. We will never share your email address with a 3rd party for any reason.