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A selection of healthy snacks pictured in the same-sized plate.
Raw Mixed Nuts
30g or ~1oz
40g or 1.4oz
Note: Dried fruits are more calorie dense (per weight) than fresh fruit – and are easier to overeat.
180g, 1 medium 1 small.
Note: Great packaging. Small portions. Seasonal
1 medium banana – 118g
Note: Nicely prepackaged.
215g or 7.6oz
85g or 3oz
Note: Be wary of tuna in oil – many oils are vegetable oils (high in omega-6 rather than omega-3 EFA’s).
25g or .9oz
Note: Find in bulk bins – often with different seasonings.
Calories: 62 (air-popped) or 110 (oil-popped), no added condiments.
Note: Avoid pre-packaged popcorn (often contains trans fat).
170g or 6oz
Note: Convenient – available pre-washed and pre-bagged.
40g or 1.4oz hummus
Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.
150g or 1 Cup
Whole-grain Crispbread with Cottage Cheese
1 cracker or crispbread plus ~45g (1.5oz) cottage cheese (light)
Note: Choose completely whole grain crackers with minimal oil.
80g or 2.8oz
Great for snacks, but many have a very short season (berries, peaches, nectarines) and others a bit messy for snacking at work (grapefruit, oranges, melon).
See some good fruit choices.
It’s Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients.
What’s more – some snacks do nothing to satisfy the appetite. What’s the point in saving 20 calories just to be very hungry 15 minutes later? No vending machine will be safe from you…
Not Everyone Needs to Snack
3 square meals daily is fine for some, but for others snacking is where it’s at – without a little pre-planning, most snacks will not be the best choices.
Snacking on the right choices is a great way to maintain even energy levels, manage hunger and prevent binge eating
Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones, and the trek to the vending machine will soon be history.
NOTE: All items were carefully weighed and measured. Calorie amounts came from the USDA nutrient database or from labels. Photography from Healthy Eater – used with permission..