Beyond Snack Packs: 22 Healthy Munchies
Are 100-calorie packs really your best bet for healthy snacking? Dietitians weigh in.
How Healthy Are 100-Calorie Snack Packs? continued...
Baylor nutrition professor Suzy Weems, PhD, RD, is concerned that
100-calorie snack packs are just another way to give us license to eat
empty-calorie foods we don't need.
"We need to focus on foods that are needed for good health, and while
these snacks are controlled in calories, they tend to provide few
nutrients," she says.
Author Elisa Zied, RD, recommends planning your snacks based on foods that
are missing in your diet. If at the end of the day you have met your quotas for
all the food groups, then enjoy a 100-calorie snack pack -- but just one.
Dietitians' Picks for Healthy Snacks
Dietitians agree that the best snacks satisfy hunger while helping meet our
daily dietary needs, especially for fruits, vegetables, and low-fat dairy.
"Look for snacks that contain protein with healthy carbohydrates and
fats, and eat your snacks slowly so they fill you up," says Weems.
Here are 22 portable and healthy snacks that make the list of dietitian's
- Half a peanut butter sandwich on whole-wheat bread
- Low-sugar, whole-grain granola bars that have at least 3 grams of
- Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
- A handful of unsalted or lightly salted dry-roasted nuts
- Individual unsweetened applesauce with a few dry-roasted walnuts
- Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
- Ants on a log -- celery with nut butter, topped with raisins or other dried
- Half of a single-serving string cheese with a small piece of fruit or a few
- 4-ounces to 6-ounces of low-fat yogurt or yogurt treat
- High-fiber dry cereal with a few nuts or seeds and dried fruit (put this in
a baggie for a make-your-own snack pack)
- Individual packs of carrots, celery sticks, or apple slices, with a protein
source like a tablespoon of nuts, nut butter, or low-fat cheese
- Pretzels and low-fat cheese
- Whole-wheat cracker sandwiches made with natural nut butters
- 1 ounce of lean meat and a few whole-grain crackers
- 3 ounces low-fat or fat-free cottage cheese and a few whole-grain
- 1 whole graham cracker and 1 teaspoon nut butter
- Raw vegetables with 1/4 cup low-fat ranch dressing
- 100-calorie pack of low-fat popcorn rich in whole grains and fiber
- Handful of tortilla chips and salsa
- 100-calorie ice cream treats
- "Skinny" latte (made with low-fat or skim milk)
- Small bowl of whole-grain cereal with skim milk or low-fat yogurt