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Healthy Snacks to Get You through the Day

Posted Oct 22 2012 1:59pm

A nutritious diet now only contains well-rounded meals; it involves snacks that help you to keep going at key times during the day. But snacking has somehow earned a gad moniker; snacking is associated with chips and pints of ice cream and a spoon. But it doesn’t have to be that way because snacks are a necessary part of your daily caloric intake:

  • Snacks provide you with an extra boost when you need it
  • Snacks help you to maintain your blood sugar level and stave off hunger
  • Healthy snacks prevent you from making that fateful trip to the vending machine

A healthy snack should consist of between 100-200 calories, according to Katherine Tallmadge, a registered dietitian and spokeswoman for the American Dietetic Association. She goes on to say that she instructs her clients to snack up to 3x a day and for each snack to include protein, carbohydrates and a small amount of fat.

How to Snack

The best snack plan is to create and pack your snacks for the day either the night before or early in the morning, before you leave for the day. It’s best to have a lunch kit or some sort of small cooler that you can take with you so you don’t get caught “starving.”

Here are some ideas on what snacks to include in your “Goodie Bag:”

For Your Desk

  • Bag of trail mix and/or dried fruits and nuts (a handful goes a long way to keep you satisfied)
  • Cans of higher-fiber, lower-fat, and lower-sodium soup (you may need a can opener)
  • Instant oatmeal packets (look for less-sugar options)
  • Tuna salad kit (I see them in stores everywhere now)
  • Drinks count as calories too, so don’t forget to add them up
    • Mineral water (with flavor essences like lime or orange if you like)
    • Herb or regular tea (cold or hot)
  • Nonfat Pudding: The Cleveland Clinic Heart Center suggests nonfat pudding as a nutritious snack option. You can add ground flaxseed, whole oats, dried fruit or low-fat granola to get some fiber
  • Kashi TLC crackers, Soy Crisps
  • Peanut butter: Smear it on apples or crackers
  • Popcorn: Bring air-popped corn from home


  • Low-fat yogurt with fruit
  • Low-fat cottage cheese with fruit
  • Reduced-fat cheese with lower-fat, higher-fiber crackers
  • Perishable Drinks
    • Drinks using nonfat or low-fat milk (like light hot chocolate or café latte)
    • 100% fruit juice or drinks made with part juice and part sparkling water
    • 100% fruit nectar or drinks made with part nectar and part sparkling water
  • Tortilla Roll-Ups: A whole wheat tortilla will give you fuel for two or three hours. Spread one with peanut or almond butter, sprinkle with sunflower seeds and roll it up. Or use reduced fat cream cheese with fresh chives and tomato slices. How about adding cottage cheese with fresh blackberries for added vitamin C, calcium and potassium. Or add turkey, cheddar cheese, cucumber slices with light ranch dressing for a great energy wrap
  • Fruits such as: apples, bananas, oranges, grapes, etc.
  • Create an energy wrap

Resources for more snack ideas

From the Healthy Living Series: Healthy Snacks at Work
Great info and tips to help you plan food for your workday

Healthy snacks at the office
Most people fail their programs while at work. With all the unhealthy options, stress and having low energy, it’s no wonder work is a major breaking place for most of us. Watch this video get a lowdown on healthy snacks at the office.

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