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Healthy Snacks
Tips for healthy snacking
Ideas
Mix and match from the protein and carbohydrate columns for snacks
Healthy Snack Recipes

Healthy Snacks

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Healthy snacks provide vitamins, minerals, beneficial plant compounds, and dietary fiber. Carbohydrates give you energy and are what your brain likes best for fuel. Protein is important for your immune system and to build muscle, blood cells, hormones, brain chemicals, and more. Protein, fiber and "good fats” also help fill you up and keep you feeling full longer than carbohydrates by themselves.

Tips for healthy snacking:

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Choose whole foods often – fruits, vegetables, whole grains, nuts, seeds, beans and legumes, low fat dairy (as tolerated). A combination of carbs and protein is best if the snack needs to keep you going for more than two hours until your next meal.

Be a conscious eater – this means focus on eating without distractions when you can (television, computer, working, driving, etc.), eat slowly, and enjoy your food!

Ideas:

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Apple or banana slices with nut butter (peanut, almond, cashew, etc.)

Nonfat, plain yogurt, fresh or frozen fruit, maple syrup, sprinkle of ground cinnamon

Salsa, black beans, toasted corn tortilla, finely grated cheese (optional)

Whole grain crackers & sliced avocado

String cheese, Laughing Cow cheese, (or other 1 oz. portion of cheese) & slices of fruit or raw veggies (red bell pepper, jicama, apple, etc.)

Raw or toasted nuts (walnuts, almonds, pistachios, etc.) with dried apricots, dates or figs

Trail mix made with nuts, seeds, and dried fruit

Hummus and combo of raw (or blanched) veggies and whole grain crackers

Black Bean Dip & baked tortilla chips or toasted corn tortilla

Garden of Eatin’ microwave popcorn w/cajun spice or nutritional yeast flakes

Low fat (or non fat) cottage cheese & fruit

Tuna or salmon (can or packet) w/whole grain crackers, tortilla or pita pocket

Lean sliced turkey or ham (no nitrites) & slice whole grain bread

Lean, "natural” Buffalo or turkey jerky (no nitrites and minimal processing) 1 oz. & piece of fruit or ½ cup grapes or berries

Jicama slices with almond butter

Lundberg Sesame Tamari rice cake & almond or cashew butter

Unsweetened apple sauce & small handful of almonds or walnuts

Blend 1 cup frozen cherries or berries) with plain yogurt, ground cinnamon, and a small drizzle of honey, agave nectar or pure maple syrup

Mix and match from the protein and carbohydrate columns for snacks:

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Protein	Carbohydrate	Notes
Nut butter (peanut, almond, cashew, etc.) – no trans fat. 1-2 tablespoons	Fruit – whole piece, ½ cup fresh/frozen, ¼ cup dried	Vary your nut butters – try a thin spread on a rice cake, apple, banana, or whole grain cracker Fruit & veggies by themselves are low in calories but don’t keep you satisfied as long as if you combine them with some protein
Nuts or seeds – ¼ cup or less	Vegetables – raw, leftover cooked	Go for raw or minimally processed nuts & seeds – many packaged varieties add trans fat and lots of salt If you don’t like a particular veggie raw try it cooked
Canned fish – tuna, salmon, sardines, flavored herring fillets, etc.	Avocado – sliced (1/4 – ½ of a whole avo) or packaged avocado pulp 2 tablespoons – ¼ cup)	These canned fish are high in omega-3 fats; Alaskan canned salmon is an inexpensive source of wild salmon Avocados are a source of "good” fat and many other nutrients; Combine avocado with corn tortillas or whole grain crackers or mix in black beans and salsa for a heartier snack
String Cheese, Laughing Cow cheese wedges (or other 1 – 1½ oz. portion)	Whole grain crackers – Ak Mak, RyKrisp, TLC (look for no trans fat)	String cheese is convenient and pre-portioned There are more whole grain crackers than ever right now – look for the words "whole __” (wheat, rye, etc.) in the ingredient list, 100% whole grain are best
Hummus or bean dip, Edamame (mashed w/lemon or toss w/toasted sesame seeds)	Whole grain bread, pita pockets, rolls, bagels	There are many varieties of hummus widely available or make your own. Some people don’t like the taste of the tahini (ground sesame paste) in most hummus recipes so try making it at home without tahini.
Beans (whole or refried)	Corn or whole grain tortillas – no trans fat.	Canned beans are fine. Rinse them well and you can reduce the sodium by 40% La Tortilla Factory makes high fiber, low fat and low calorie, whole grain tortillas – great for lunch or the small ones make a great quick snack with salsa, bean dip, avocado or hummus
Lean meat/poultry (sliced, leftover from dinner) – 1 or 2 slices	Rice cakes – no trans fat or added sugar. (Lundberg makes a great one with sesame seeds and tamari.)	Look for sliced lean meats without nitrites. There are many rice cakes that I would put in the junk food category – lots of added sugar, fat, salt. Lundberg sesami tamari rice cake with a thin spread of almond butter is a delicious, quick and nutritious snack
Turkey or buffalo jerky	Kashi Granola bars (these have 5 g protein + 4 g fiber)	Jerky is often processed with nitrites and a lot of salt. There are now more "natural” varieties – many organic, that are lower in sodium and without added chemicals. Look for granola bars with 3+ grams fiber & no trans fat
Low or nonfat cottage cheese – ¼ cup		This quintessential "diet food” can be high in sodium but is versatile. Blend it in the food processor or blender to make it smooth and creamy then add fresh or frozen fruit, add herbs & spices to make a dip for whole grain crackers or mix with salsa & spread on a toasted corn tortilla
Plain, nonfat yogurt (children under 5 years – whole milk yogurt) – ¾ - 1 cup		Flavored yogurts have 4-7 teaspoons of added sugar per cup (8 oz) – part of the reason the standard serving is now 6 oz. vs. 8 oz. Add fruit and your preferred sweetener to non fat plain yogurt to get fewer calories, more nutrients (including calcium) and fiber. If on the go, the flavored yogurts (low fat) are still better than traditional snack choices. This snack already combines protein & carbs

Healthy Snack Recipes

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Energy Bars
Gluten-Free Energy Bars

Energy Bars

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Compared to commercially prepared bars there are lots of ways to make less expensive and more nutritious energy bars at home. This recipe was an oatmeal cookie recipe at first. Some of the sugar has been replaced with more nutritious dried fruit and some of the fat with nuts and peanut butter for added protein and nutrients making this makes a delicious treat for sustained energy.

Be creative with this – use a variety of fruit, nuts, and grains (millet, quinoa, amaranth can be used in place of some of the oats). These keep better in the refrigerator and if you freeze them before taking them in your backpack they will hold their shape better.            

Preheat oven to 350                                          Makes about 20 small bars

½ c brown sugar

1 egg

¼ cup peanut butter

2 tsp vanilla extract

½ cup apple juice (unsweetened)

1 c whole wheat flour

1 c quick cooking oats

½ c wheat germ

½ tsp baking powder

½ tsp baking soda

¼ tsp salt

½ tsp ground cinnamon

½ cup dried fruit (raisins, apricots, dried cranberries,…)

½ c chopped nuts (walnuts, almonds, peanuts,…)    

½ cup semi-sweet or dark chocolate chips   

Mix dry ingredients in one bowl, wet ingredients and added "goodies” (chocolate chips, raisins, nuts, etc.) in another then combine. Spread batter over a lightly greased cookie sheet about ½ - ¾ inch thick. Use a spoon dipped in hot water to press the batter into the sheet and make firm bars. Bake for 10-15 minutes. Allow pan to cool completely before cutting into bars. Bars can be refrigerated or frozen for longer shelf life.

*This information was based on raisins and walnuts for the dried fruit and chopped nuts.

Gluten Free "Energy Bars"

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This is a GF version of the Beyond Broccoli Energy Bars that was introduced by Joy Lewis, D.O. of the Wyoming Medical Group. Joy has made this recipe a few times, including a successful double batch1

Step 1: Mix the "wet stuff"
1/2 cup brown sugar
1 egg
1/4 cup peanut butter
2 teaspoons vanilla extract
1/2 cup unsweetened apple juice
3/4 cup dried fruit (raisins, cran, dried plum, etc)
3/4 cup nuts (Almond, pecan, walnut etc.)
1/2 cup choc chips

Step 2: mix the "dry" stuff
1/2 cup almond flour
1/2 cup rice flour
1 cup oats
1/4 cup oat bran
1/4 cup ground flax
1/2 teaspoon baking powder
1/2 t baking soda
1/4 t salt
1/2 t Cinnamon

Step 3: combine the wet and dry in mix master

4: spread on lightly greased cookie sheet 1/2 - 3/4 inch thick. Bake 10-15 minutes (15 in my oven). I used 345 degrees Convection bake. Do it a little hotter if no convection.