An evening snack provides essential daily nutrients like potassium, dietary fiber, calcium and vitamin D that may otherwise go uncovered throughout the day.
Snacks can help curb overeating at subsequent meals. Dietitian Anne Mahon suggests enjoying “ants on a log”, an easy, delicious way to “feel like a kid again”.
Eat foods from all five food groups for optimal health.
Rice Cakes with Almond Butter
Dietitians recommend snacking on nutritious treats that contain whole foods like fruits, vegetables, yogurt, whole grains and dairy to meet hunger between meals.
Spread a rice cake with almond butter and add strawberry slices or peeled apples for a deliciously nutritious treat! Fruit will provide antioxidants while the nut butter adds healthy monounsaturated fats and proteins to your meal.
Consider purchasing airtight containers so you can take healthy snacks on the go with you. By having healthy options always available, this will help prevent overeating of more processed treats and subsequent weight gain. Consider batch-prepping on Sundays using reusable bento boxes or cooler bags.
Air-Popped Popcorn
Air-popped popcorn is one of the healthiest snack choices you can enjoy when prepared without butter and salt found at movie theaters, and can even be customized with ingredients like nutritional yeast, garlic powder or cayenne pepper to add an extra kick.
Dry popped popcorn, which uses heated air instead of oil to pop the kernels, tends to have lower calories per serving (about three cups contain only 93). You can experiment with different oils and popping methods until you find your perfect bowl; enjoy pairing it with protein-rich foods such as nuts or seeds, fruits, and vegetables or drizzle hummus over for additional Mediterranean-inspired flavors!
Pre-Posted Snacks
Prepackaged foods provide convenience, flavor, and nutrition on-the-go. For instance, precut, low fat cheese and whole grain crackers come individually packaged for convenient snacking on-the-go – plus they include two of five food groups such as fruits, vegetables, grains, and protein! Granola bars also make convenient meals with their nutritious ingredients and come in various sizes and shapes, while some feature spill-proof character tops like PAW Patrol or Toy Story to complete their healthy package!
Snacks that are ready-to-eat provide convenience and help prevent the temptation of more unhealthy options. Try packing snacks in bento boxes, reusable silicone bags or cooler bags designed to keep cold foods cold while hot foods warm.
Balanced Snacks
Snacks are any food consumed between meals. The ideal snacks should feature foods from multiple food groups, provide complex carbs for energy and include either protein or healthy fats as sources of nutrition.
These nutrients can provide energy, regulate blood sugar and stave off hunger. Examples of balanced snacks are:
Make time each day to have two to three nutritious snacks that satisfy both taste and health goals, like whole food snacks that you find enjoyable. Too many or the wrong kinds of snacks can contribute to weight gain. Speak with a registered dietitian for advice; they can provide tailored plans tailored specifically to meet your health goals, medical needs and lifestyle. AICR, 2019. All rights are reserved by AICR; reproduction without prior consent is strictly forbidden.
Water Bottle Snacks
Have healthy snacks at the ready can help stave off hunger and energy crashes, so pack protein bars, Perfect Bars, hard-boiled eggs and trail mix as nutritious options. Dried fruit such as cherries, mango and crystallized ginger provide fiber, antioxidants and sweetness all at the same time! For easy transportability pack these treats in containers such as bento boxes or reusable silicone bags designed to withstand both fridge- and freezer-temperature conditions.
Nutritionist Anne Mahon, RDN, enjoys the creamy crunchiness and sweet tartiness of this classic children’s snack.
