Simmons College Nutrition Website
Snack Attack: What to eat when it hits
Americans are a population of snackers. We love to snack! According to one study, 95 percent of Americans snack one or more times a day. Snacking can keep you energized, maintain your mood, and help with appetite and weight control. Unfortunately, many common snacks are high in fat, high in sodium, and loaded with calories. These foods can sabotage a healthy diet if eaten too often. If you find snacking to be a problem, we've come up with some healthy solutions. With a little thought and consideration, snacking can be a great tool to help you maintain or even lose weight. Don't let a snack attach surprise you. Plan ahead. Pack a healthy snack so you don't get stuck buying a candy bar or some other high-calorie vending machine snack. The following are some great snack options that are easy to prepare and that you can bring with you to school to help get you through a long day of classes.
Healthy snack ideas:
Cut up fruit or vegetables and low calorie dip: carrots, apples, bananas, celery, cucumber, peppers, etc.
- Fruits and vegetables tend to be low in calories, high in fiber, and packed with nutrients. They are a great way to stave off hunger.
- Low calorie dips can be a great way to boost the flavor of your snack, but be sure to keep them cooled or refrigerated if you will be gone for more than a few hours.
Fruit: apples, oranges, bananas, mangos, peaches, etc.
- Fruits are also low in calories and packed with nutrients and phytochemicals that help keep you healthy.
Quesadilla: use a whole wheat tortilla and low fat cheese. Add a little salsa or some mushrooms or peppers to spice up this snack.
- Whole grains from the tortilla and the protein from low fat cheese will help keep your hunger under control.
Peanut butter and celery/apples/whole wheat crackers
- The protein and healthy fat in peanut butter and the fiber in the celery/apples/whole wheat crackers will keep you full and satisfied until your next meal.
Low fat yogurt. Add berries for sweetness or a high fiber cereal for crunch.
- Yogurt provides protein that will stave off hunger and it is also a great source of calcium. But be sure to check the nutrition label, some full-fat yogurts and smoothies are high in calories.
Whole wheat tortilla with low fat cream cheese, tomato, scallion, cucumber, and red pepper (or what ever veggies you prefer)
A small handful of walnuts, almonds, or peanuts
- A great source of "healthy" fats! They will keep you full between meals, but nuts are high in calories, so you don't want to eat too many.