Snacks provide a much needed energy boost between meals. Most of
us need to eat every 2-4 hours, so snacking makes sound nutrition sense. People of all
ages can benefit from snacks, especially those who are growing, like children. Because of
their growing bodies, children may not be able to meet their energy and nutrition needs
without snacks.
Unfortunately, some people are afraid of snacking. They may feel
snacking leads to over eating or taking in foods that are not nutritious. This does not
have to be the case. In fact, the best thing to do when you are physically hungry is to
eat. However, some of us eat when we are bored, stressed or lonely. Ask yourself if you
are truly hungry, if so then eat.
Consider snacks as mini-meals. With this in mind you should try to combine
foods that are mainly carbohydrate balanced with some protein and possibly fat. Sources of
carbohydrate include fruit, vegetables, dried beans, grain, dairy and soy products.
Sources of protein include dried beans, nuts, meat, fish, poultry, dairy and soy products.
Sources of fat include oil, butter, margarine, salad dressings, mayonnaise, fatty cuts of
meat, the skin on poultry and fish, full fat dairy products and high fat desserts or
treats.
Snack ideas to include in your
diet:
Cheese
&/or lunch meat with crackers, pretzels, bagel, toast or fruit
Milk or soy milk & cookies, fig bars or graham crackers
Instant or canned soup & crackers
Soy beans (just peel & eat!)
Trail mix
Half a sandwich
Peanut butter (or other nut butter) on apples, bananas, celery, crackers or toast
Yogurt or cottage cheese & fruit
Leftovers
Granola or breakfast bars with milk or soy milk
Cereal or granola with yogurt, milk or soy milk
Fruit smoothie made with milk, soy milk or yogurt
Nuts & dried or fresh fruit
Rice/popcorn cake & melted cheese or peanut butter
Almond butter & jelly on graham crackers
Lettuce leaf with lunch meat, tomato & cucumber rolled up
Chips & salsa along with bean dip or melted cheese
Pretzels or raw veggies dipped in hummus
Pita pizzas
Pita with melted cheese & lunch meat