Snacking:
It's OK to Eat, but WHAT You Choose
and HOW MUCH You Eat Matters!

Everyone is tempted to eat between meals.  Sometimes we’re hungry, other times we’re bored or procrastinating over a project that has us stumped.  Grabbing a snack isn’t automatically bad behavior.  But, snacks may contribute extra calories if caution isn’t applied.  On the other hand, snacks can also contribute to an overall nutritious diet if planned and carefully considered. 

For example, each morning I grab two tangerines and an apple to eat at work.  They sit on my desk — in sight.  As a result, if hunger sneaks up on me or boredom from a routine task takes hold, these snacks rescue me!  I get satisfied because they’re high in fiber and water, I have to take time to chew them, and I feel good about having made a healthy choice.  Keep in mind, foods high in fiber and water, as well as foods higher in protein, help manage appetite by filling us up.

When choosing snacks, follow these five tips:

1. Choose fruits (apples, oranges, grapes, etc.)
2. Choose foods that are low in added sugars (low-fat cottage cheese, lean meats, etc.)
3. Choose foods that are high in protein (cubes or slices of turkey, mozzarella cheese sticks [not fried, though!]), reduced-fat yogurt, a cup of skim milk blended with frozen berries and ice, a hard- boiled egg
4. Choose vegetables that are high in fiber and low in fat (cherry or grape tomatoes, baby carrots, celery sticks, raw broccoli or cauliflower dipped in fat-free ranch dressing, green pepper strips)
5. Keep portions of all snacks in mind – just think small

Before beginning any diet or exercise program, it is recommended that you consult your physician or other qualified health care provider.

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