Smart Snacking Made Simple

Smart snacking is about more than satisfying hunger. Making wise choices while keeping nutrition, variety and balance in mind will go a long way to improve your overall health, increase your energy level and even help you to lose weight—and keep it off.

Smart snacking is about more than what foods to eat too. In fact, the smart part comes in when you snack consciously. That is, where, why and how you tuck these dietary contributions into your plan for healthy living. To that end, we have some advice for you.

Make snacks a part of your diet. Most people tend to think of snacks as extras apart from the whole diet. Instead, think of snacks that compliment your caloric and nutritional intake with variety, such as vegetables or fruits not normally consumed at meal times.

Know why you’re snacking. The reason should be to help stave off hunger and the urge to splurge on other not-so-smart snacks, not to compensate you when you’ve skipped a meal or because you’re stressed.

Draw a line between snacking and other activities. Resist snacking in front of the television, while you’re reading, paying bills, etc. Otherwise, it’s very easy to lose track of what you’re doing and eat more than you intended.

Snack only when you’re hungry. This should go without saying but, unfortunately, many of us tend to reach for food in response to boredom or frustration. In this case, go for a walk or call a friend instead.

Plan snacks ahead. Does the vending machine at work keep calling your name? Deter afternoon hunger and save your change by making up on-the-go snacks ahead of time. You might even want to keep a stash in your desk at work.


Now that we’ve gone over the how and when to snack, the question remains…what to snack on? Don’t worry. We’ve got you covered! Print out this list and you’ll never be without smart snack choices again--anytime, anywhere.


On-the-go snack ideas. These foods come in their own packaging and are ready to grab and go out the door with you: raisins, yogurt, string cheese, granola bars, soy milk, low-fat Jell-O, applesauce cups, fresh fruit, dried fruit, instant soup, pretzels.

Some like it hot. Try one of these quick snack ideas for the microwave: English muffins topped with tomato sauce and cheese; a baked potato topped with cheese or low-fat sour cream; low-fat bean dip or salsa served with baked tortilla chips; microwave popcorn.

How about something sweet? Graham crackers, pudding cups, frozen yogurt, cinnamon toast, fresh fruit, dried fruit, peanut butter on a rice cake or banana.