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Creating a Smart Snacking Plan to Reach Your Nutrition Goals

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Creating a Smart Snacking Plan to Reach Your Nutrition Goals

Snacks can help fill in the gap between meals, giving your body and mind a real boost. If you select sensible snacks they can also help meet your nutrient needs for the day, especially if you’re running low in certain areas like fiber.

What’s a meaningful snack? The formula for smart snacking is as follows: start with a high fiber carb (a piece of fruit such as an apple or pear or a wholegrain food such as wholewheat crackers or a wholewheat tortilla), then add a healthy protein or fat (one Tbsp. of peanut butter or two Tbsp. of almonds).

Here are six steps for power snacking from Cooper Clinic Nutrition Services:

  1. Plan ahead—the more you plan your snacks, the more likely they are to be healthy. It takes the stress out of having to think about what you’re in the mood for.

  2. Listen to your body—pay attention to hunger and fullness while you snack so you can strategize the best snack to fit your schedule in regard to time of day, type, and size of snack.

  3. Balance—combine healthy carbs with protein.

  4. Keep snacks handy—stash your snacks where you need them (in other words, don’t leave home without them!).

  5. Moderation—it’s okay if you get off track every now and then, just get back into the swing of things the very next day.

  6. Calories count—keep your snacks around 150-200 calories a piece.

Here are some simple snack ideas for 200 calories or less:

  • 1 wholewheat tortilla + 2 tablespoons of hummus

  • 1 small piece of fruit + 1 low-fat string cheese

  • 5 reduced-fat wholewheat crackers + 1 Tbsp. peanut butter

  • 1 cup cherry or grape tomatoes + 1/2 cup 1% cottage cheese

  • 1 small piece of fruit + 10 almonds

  • 6 oz. nonfat flavored yogurt

  • 1 Tbsp. raisins + 1 Tbsp. peanuts + 1/4 cup high fiber cereal

Now that you have a plan, get snacking! Let snacks be one of your tools for permanent weight loss success.

For more information about Cooper Clinic Nutrition Services, click here or call 972.560.2655.