Smart Snacking

SNACKING: We all do it at some point in the day; it's not quite time for a meal but our stomachs are growling, so we reach for SOMETHING. While our food choices can be hit or miss, snacking can actually be a part of a healthy diet.

When we go too long without eating something, it can cause us to become TOO hungry, leading to poor food choices at the next meal. It can also slow down your metabolism and make weight management even more difficult.

There are a few things that go into a healthy snack:

• simplicity & portability (we are often not at home with a full kitchen available to us between meals)

• proper portion size (a snack is a snack, not a 4th or 5th meal)

• fiber and protein (these both help to keep you full for longer)

Planning ahead can make having healthy snacks much more realistic and prevent you from reaching for candy and pastries. A piece of fruit with nuts is easy and portable, as long as you remember to include them on your shopping list. Some other ideas include:

• Plain Yogurt + Berries Carrots & Hummus

• Apple + Cheese Stick Light Tuna Salad & Triscuits

• Peach + Almonds Apples with Almond Butter

• Smoothie (see recipe on the back)

CHOOSE THIS...

Every food can fit into a healthy eating routine as long as you portion it properly. But sometimes there are healthier options that will still satisfy the sweet or salty craving you are having. Here are some healthier alternatives to some favorite snack foods:

• Instead of POTATO CHIPS, choose LIGHT POPCORN

• Instead of FRENCH FRIES, choose SALTED EDAMAME

• Instead of M&Ms, choose DARK CHOCOLATE CHIPS

• Instead of ICE CREAM, choose CHOCOLATE COVERED FROZEN BANANAS

• Instead of CHIPS & GUAC, choose CUCUMBERS & HUMMUS

• Instead of COOKIES, choose APPLES & NUT BUTTER

• Instead of PB&J SANDWICH, choose ALMOND BUTTER WITH SLICED STRAWBERRIES ON A RICE CAKE

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SUMMER SMOOTHIES

Smoothies are a great snack any time of the year, but especially when the weather warms up. There are many different ways to put together a healthy smoothie. Below, you will find a formula to ensure taste and nutrition are included in your blended beverage. Here are some fun smoothie combinations to try out:

• The Traditional: Strawberry Banana

• Berry Blend: Strawberry, Blueberry, Blackberry

• Tropical: Peach Pineapple Mango

• Kiwi Strawberry

• Green: Spinach, Peach, Apple

• PB&J: Peanut Butter, Banana, Strawberry

*** Measurements below are for 1 serving ***

1. FRUITS/VEGETABLES: 1-2 cups of your favorite fruits or vegetables 

• can use fresh or frozen fruits

• if you use fresh fruits, add 1 cup of ice

2. LIQUID: 1 cup liquid of your choice

• some ideas: low-fat milk, almond milk, rice milk, soy milk, coconut milk, and juice

3. EXTRAS: 

• 1/4 cup yogurt

• 1-2 tablespoons ground flax seed

• 1 scoop protein powder

Think your diet is sub-par and you may be missing needed nutrients? Our registered dietitian has over 20 years of experience helping patients make healthy food choices! We invite you to schedule an appointment with our nutritionist by calling us at 703.349.5100 or clicking here to request an appointment. To stay up-to-date on the latest news and tips from us, be sure to follow us on Facebook and Instagram, and sign up for our monthly newsletter for even more information sent straight to your inbox!