10 Easy Snacks
1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries and 1 tablespoon of ground flaxseed, says Lanah J. Brennan, RD, a registered dietitian in Lafayette, La., and a nutrition blogger.
2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar.
3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.
4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high-fiber snack.
5. One of the best healthy snacks is popcorn, says Johnston. It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter.
6. An old snack favorite that combines dairy, vegetables, and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.
7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.
8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber, advises Joan Salge Blake, MS, a registered dietitian and clinical assistant professor of nutrition at Boston University.
9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack. “Tropical fruit doesn’t have to be just for vacation,” says Blake. Frozen grapes and banana chunks are tasty, too.
10. Salsa is a great vegetable snack. One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.
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