March is National Nutrition Month. It’s a great opportunity to fine-tune your snacking habits. What are some healthy, nutritional snacks you could grab when the mid-morning or late afternoon snack time hits?
Snacks are an important part of a healthy diet, providing an energy boost in the middle of the day or after you exercise. Eating a healthy snack between meals can decrease your hunger and help you avoid overeating at mealtime. But make your snack choice count. Processed snacks or ones high in sugar can make you more tired and sometimes more hungry, robbing you of the energy boost and full stomach you were looking for.
When choosing snacks, keep the following tips in mind:
- Pay attention to portion sizes. The nutritional facts shown on the label are relative to the suggested serving size.
- Avoid snacks that list sugar among the first ingredients.
- Select an appropriate portion size from the start and avoid going back for seconds. If grabbing something from the pantry, never eat straight from the bag or box.
- Pair a protein and a carbohydrate together; the combination keeps you feeling full the longest.
- Look for fruits, vegetables, whole-grain snacks and low-fat dairy products. They offer the best nutrition and low calorie combination.
Think selections that are full of vitamins, but low in calories, fat and sugars. Some sample healthy snack ideas include:
- 1 medium banana or apple
- Raisins (1/4 cup)
- Carrots (1 cup)
- Cherry or grape tomatoes (1/2 cup)
- Nuts (1 oz.)
- Whole-grain dry cereal (if sugar isn’t listed among the top two ingredients) (3/4 cup)
- Air-popped popcorn (3 cups)
- Pretzels (1 oz.)
- Pumpkin seeds with shell (1/2 cup)
- Low-fat or nonfat yogurt (8 oz.)
- String cheese (1.5 oz.)
The first step in healthy snacking is stocking the pantry and refrigerator with the best choices. You can’t select unhealthy snacks if they aren’t available.
