Say YES to 1: Super Simple Snacking Solutions!

by Kimberly Vanderpoel on January 11th, 2018

Snacking can offer a big opportunity when it comes to making just “1” change for good health. Often when we are on a diet, many of us think snacking needs to go…and then we find ourselves starving, which diminishes our willpower–and then, oops…we grab the first thing we see to eat. (And the choice isn’t always a healthy one.)

What if…we changed our thinking and instead planned smart snacks in our healthy eating plan.

Here are a few ideas to get you started:

  1. Save time by slicing veggies
    Store sliced vegetables in the refrigerator and serve with dips like hummus or low-calorie dressing. Top half a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded mozzarella and melt in the microwave.
  2. Mix it up
    Mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix. Blend plain fat-free or low-fat yogurt with 100% fruit juice and frozen peaches for a tasty smoothie.
  3. Grab a glass of milk
    A cup of low-fat or fat-free milk or milk alternative (soy milk) is an easy way to drink a healthy snack.
  4. Go for great whole grains 
    Whole-wheat breads, popcorn, and whole-oat cereals that are high in fiber and low in added sugars, saturated fat, and sodium. Limit refined-grain products such as snack bars, cakes, and sweetened cereals.
  5. Nibble on lean protein
    Choose lean protein foods such as low-sodium deli meats or unsalted nuts. Wrap sliced, low-sodium deli turkey around an apple wedge. Hard-cooked (boiled) eggs.
  6. Keep an eye on the size
    Store snack-size bags in the cupboard and use them to control serving sizes.
  7. Fruits are quick and easy
    Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options that need little preparation. Offer whole fruit and limit the amount of 100% juice served.
  8. Consider convenience 
    A single-serving container of low-fat or fat-free yogurt or individually wrapped string cheese can be just enough for a quick snack.
  9. Swap out the sugar
    Keep healthier foods handy so kids avoid cookies, pastries, or candies between meals. Add seltzer water to a ½ cup of 100% fruit juice instead of offering soda.
  10. Prepare homemade goodies
    For homemade sweets, add dried fruits like apricots or raisins and reduce the amount of sugar in the recipe. Adjust recipes that include fats like butter or shortening by using unsweetened applesauce or prune puree for half the amount of fat.

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