Simple Snack Attack: 4 Snack Tips

Simple Snack Attack: 4 Snack Tips

What snacks do you frequent? What encompasses a healthy snack? How much is too much? How do you feel about snacking? Does having a snack make you nervous or happy?

Although these are all questions I have been asked, they are also all questions I have answered. There was a time where I had no answers for these questions and used to stare blankly at people when they first started to ask me. So I did what everyone else always does…I consulted books, I searched the internet, and finally I sat down with a dietitian.  Keep in mind, we are all busy people with full schedules, but sometimes we need some type of fuel to help us along in our day to get us to the next meal. To make this quick and painless here are 4 simple snack tips to try out:

  1. We love our members, but sometimes you all are so generous to us by bringing in things you want us to enjoy. For example, in our break room we currently have Hershey’s chocolate and last week someone brought us a whole pizza! These are great because they are convenient, but they are not healthy. So the first tip is to bring your own snack (BYOS) most likely it will keep your from eating the community unhealthy foods in your office.
  2. What to choose? Usually a snack’s purpose is to satiate you until your next full meal. Therefore, a handful of nuts (only one handful), 1 pack of peanut butter crackers, small smoothie (no more than 16 oz.), 1 cup of oatmeal…I literally use a mug to warm it in its the perfect size.
  3. Do you need a snack or do you need a meal? Sometimes I have to evaluate my mood, and figure out when my last meal was. For instance, in the morning I believe I only need a snack. Before I decide to eat my snack I remember I haven’t eaten anything since 8pm the night before which usually means its been 10-12 hours so I’m HANGRY. A full meal would be the better option at this point leaving the snack for a later time would be better. Tune in to your food emotions. This can be very useful when deciding what to have pre- and -post workout.
  4. What’s the structure of a snack? Look below for a long laundry list of ideas. Pick the ones that work for  you, your schedule, and your mood.


    • Hard boiled eggs
    • Celery and hummus
    • Celery and almond butter
    • Buy Almond Butter in individual packets if you only use a little here and there.
    • Apples
    • Bananas
    • Tuna with celery
    • Baby carrots and peanut butter
    • Pineapple
    • Rice cake with peanut butter
    • Peanut butter on banana
    • Grapes (you can freeze them and they taste like candy)
    • Homemade guacamole and cucumbers
    • Grilled veggies- I like grilled red pepper and onion)
    • Clementines
    • Tuna lettuce wrap
    • Kale chips
    • Yogurt
    • Blueberries and strawberries- when in season
    • Apple and peanut butter
    • Homemade oatmeal muffins
    • Homemade granola bars
    • Frozen veggies
    • Whole wheat bread and a nut butter
    • Whole wheat tortilla with peanut butter and banana
    • Rice cakes and hummus
    • Homemade granola
    • Banana Ice cream (frozen bananas- grind in food processor and add 1 tbsp peanut butter, blend again and serve)
    • Watermelon with fresh squeezed lime
    • Sliced tomato and feta cheese
    • Popcorn
    • Cucumber and hummus
    • Applesauce
    • Tomato and cucumber salad
    • Cranberries
    • Sweet potato
    • Bell pepper with tuna
    • Bell pepper and hummus
    • Egg Muffins
    • Avocado on toast with a little salt and pepper
    • Sunflower seeds
    • Chips and cheddar cheese
    • Chips and salsa
    • Almonds
    • Cashews
    • Whole grain waffle with peanut butter and 1/2 banana
    • 1 cup almond milk
    • 1 cup of coffee
    • Lettuce wrap with salmon
    • Celery and peanut butter and raisins
    • Celery and Laughing Cow cheese
    • Steamed brussel sprouts
    • Pickles with a slice of lunch meat
    • Steamed cauliflower with sprinkle of cheddar cheese
    • Rice and black beans
    • Cottage cheese
    • Roast beef on a lettuce wrap with horseradish or mustard
    • Pears- when on sale or at a Farmer’s market
    • Tomato with tuna on top
    • Roasted carrots
    • Roasted asparagus
    • Homemade black bean salsa with whole wheat tortilla chips or on a rice cake
    • Turkey burger
    • Cup of green or black tea
    • Egg salad lettuce wrap
    • Cucumber and tomato with balsamic dressing in 1/2 whole wheat pita
    • Edamame
    • Sauteed spinach with garlic
    • 1/2 cup oatmeal with strawberries and nuts of your choice
    • Unsweetened raisins
    • Whole wheat toast with Laughing Cow cheese triangle and tomato on top
    • Whole wheat pretzels
    • Homemade pumpkin muffins
    • Oranges
    • Whole grain cereal
    • Peaches- when in season
    • Canned fruit- in 100% juice.
    • Whole wheat English muffin with nut butter
    • Tomato with sprinkle of feta or fresh mozzarella cheese and drizzle of balsamic vinegar
    • Carrots and hummus
    • Cantaloupe
    • Mango slices
    • Roasted cauliflower with a sprinkle of parmesan on top
    • Peppers and hummus rolled up with a slice of turkey
    • Blackberries- when in season and a handful of almonds
    • Small whole grain tortilla wrap, lunch meat, spinach and mustard
    • Mini Mexican pizzas- small tortilla, 2 tbsp. salsa and sprinkle of cheddar cheese  Bake in oven until cheese is melted.  If you have leftover chicken or beef you can also add that on top.

If you have some ideas or tips you want to share. Leave a comment below!

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