Snack Attack

Some view snacking as a “bad” thing because so too often people choose high fat snacks such as candy, chips and sweet treats. But snacking truly is important when it comes to warding off hunger pangs in between meals. The key is to choose healthy snack options.

Snacking keeps your metabolism running, keeps energy levels high, and helps to prevent overeating at the next meal. Supermarkets sell many pre-packaged portion-controlled snacks. Some are better choices than others. The best snack choices of course are those that are whole, natural foods such as an apple with peanut butter.

What most people need today are quick ready-to-grab snacks that can go anywhere. What you need to remember when it comes to snacking is that it is a SNACK and not a meal, so keep it small enough to satisfy without filling up completely. Also choosing whole grains, fiber and protein-packed snacks will help to keep the body and brain satisfied longer.


From Fitness Magazine – Unhealthy snack options you may find in a vending machine

1. Drake's Apple Fruit Pie
440 calories, 27g fat, 7g sat fat, 8g trans fat

2. Austin Cheese Crackers with Cheddar Cheese
210 calories, 10g fat, 2g sat fat, 4g trans fat

3. Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar

4. Doritos
250 calories, 13g fat, 2.5g sat fat, 2g fiber

5. Skittles
250 calories, 2.5g fat, 2.5g sat fat

6. Cheez-It Baked Snack Crackers (27)
160 calories, 8g fat, 2g sat fat (no fiber, no protein)

7. Ruffles Original
160 calories, 10g fat, 3g sat fat

8. Cheetos Crunchy
160 calories, 10g fat, 1.5g sat fat

9. Twix
280 calories, 14g fat, 11g sat fat

10. 3 Musketeers
260 calories, 8g fat, 5g sat fat, 40g sugar

My Healthier Snack options including Snacks on the Go

1.) NEWMAN’S OWN Fig Newmans'
Fat-Free: Serving Size - 2 bars (32g) Calories per Serving 100, Calories From Fat 0, Total Fat 0g, Cholesterol 0mg, Sodium 150mg, Total Carb 24g, Dietary Fiber less than 1g, Sugars 13g, Protein 2g
Low Fat: Serving Size - 2 bars (32g) Calories per Serving 110. Calories From Fat 15, Total Fat 1.5g (saturated fat 0.5g), Cholesterol 0mg, Sodium 135mg, Total Carb 23g, Dietary Fiber less than 1g, Sugars 12g, Protein 2g
Wheat-Free & Dairy-Free: Serving Size - 2 bars (38g) Calories per Serving 120, Calories From Fat 15, Total Fat 1.5g (saturated fat 0g), Cholesterol 0mg, Sodium 170mg, Total Carb 26g, Dietary Fiber 1g, Sugars 12g, Protein 2g

2.) Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.

** Pair Triscuits with light cheese or all natural peanut butter for a protein punch!

3.) Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.

4.) Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.

5.) Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.

6.) Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.

7.) Any fruit or vegetable paired with nuts, light string cheese or all natural peanut butter (My go-to snack)

8.) Kashi Chewy Granola Bars They have 130 to 140 calories each, 4 grams of fiber, 5 g of protein, and they're made with real nuts and whole grains. And they actually taste good.

9.) Beef/turkey jerkey

10.) Yogurt (Choose Greek for more protein and nonfat plain then add your own fruit and/or nuts, granola)

11.) Edamame

SNACK ON SOUP

A cup of lower-fat, higher-fiber soup also makes a good healthy snack.

Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.

Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.

Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.

Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.

Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.

Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.

Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.