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Well-balanced snacks can help keep you satisfied until your next meal. Think of them of as mini meals that provide your body with important nutrients like calcium and fiber. The ideal number of snacks depends on the individual but is usually one to two daily. And calorie-wise, snacks should be in the 150 to 200 range.
Each day below has two options. The first is an easy recipe while the second is a suggestion for a quick bite (e.g., apples and peanut butter).
Snack 1: Oatmeal Peanut Butter Energy Bars
Bake a batch of these delicious energy bars to have throughout the week. Pack them for work or enjoy as a pre-workout snack.
Snack 2: Hummus and Veggies
¼ cup hummus with 1 cup sliced vegetables (like carrots, bell peppers, celery)
Snack 2: Cheese and Turkey Roll-Ups
3 slices each of low-fat Swiss cheese and low-sodium turkey breast. To create a roll-up, layer 1 slice cheese with 1 turkey. Roll and enjoy!
Snack 1: Sweet n Spicy Popcorn
Enjoy this whole grain with a flavorful combination of maple syrup, cayenne, cumin, cinnamon and chili powder. Your taste buds will thank you!
Snack 2: Cheese and Crackers
One serving of whole-grain crackers (check the serving size on package) with 1 ounce of a flavorful cheese like sharp Cheddar or pepper Jack.
Snack 2: Apples and Peanut Butter
What could be more delicious than dipping a crisp apple into peanut butter? Fun + healthy = perfect snack!
Snack 1: Blueberry Whole Wheat Muffins
Schedule ½ hour to bake these delicious muffins. Freeze half individually so you can quickly defrost in the toaster oven when you’re in a rush.
Snack 2: Cottage Cheese and Fruit
Top ½ cup of low fat cottage cheese with sliced pears and oranges. If you don’t have fresh fruit on hand, use frozen or canned fruit packed in water or juice.
Snack 2: Snack Bar
Running out the door to meet friends or shuttle the kids to a sporting event? Grab a snack bar and get going. The toughest part is knowing which snack bar to choose among the crowded supermarket shelves.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »
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