How to prepare the healthy snack at home ?

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What is healthy snack?

Snacks happen. If you need a little something to tide you over until your next meal, our expert can help you make a healthy snack choice.

If you are trying to limit calories to control your weight, you may think snacks are off limits. Those extra between-meal calories can add up, and lead to weight gain before you know it.

But eating a healthy snack can be OK, says our expert. Especially if your next meal is more than six hours away or you get hungry between meals.

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Satisfying your hunger can keep you from overeating at mealtime. And controlling portions – and calories – at meals can help you maintain a healthy weight. Keeping your weight in check is one of the most important things you can do to reduce your cancer risk. 

Healthy snacks can also help keep your blood sugar at a healthy level, boost energy and provide important nutrients, says Lindsey Wohlford, a wellness dietitian at MD Anderson.

Keep in mind, if you are eating snacks to boost your metabolism, Wohlford says the evidence doesn’t support any weight-loss benefit from that.

“Snacking does not boost your metabolism,” she says. “Calories burned by metabolizing the food consumed is the same whether the calories are consumed in three meals or more, so long as the calories are equal.”

Tips for Healthy Snacking

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  • Plan for snacks in advance. Add healthy snack foods to your grocery list
  • Stock your fridge, freezer and pantry with healthy foods that you can grab quickly. Some examples include: Fresh fruits and vegetables
    • Frozen fruit
    • Fruits canned in water or their own juice
    • Whole grain bread, crackers and cereals
    • Lower fat yogurt
    • Lower fat cheese
    • Unsalted nuts and seeds and their butters
    • Hummus
    • Hard boiled eggs
    • Single serving canned fish
  • Include a vegetable or fruit with each snack. Wash vegetables and fruit ahead of time so they are quick and easy to grab when you are hungry. Cut up vegetables and store them in smaller containers in the fridge
  • Pack snacks in your bag for when you are on the go. Travel friendly ideas include roasted chickpeas, nuts and seeds, and fruit such as apples, oranges and bananas
  • Pack small portions of leftovers and use them as snacks. After meals, package leftovers into smaller “snack” sized containers, date and label the containers, and store them in the fridge or freezer
  • Be mindful when you snack. Take time to eat and notice when you are hungry and when you are full
    • Eat without distractions, put electronics away and focus on enjoying eating
    • Try not to eat straight from large packages or containers. Portion out a smaller amount instead
  • Stay hydrated throughout the day. You can sometimes mistake hunger for thirst. Make water your drink of choice

Healthy Snack Ideas

Snacks can be both healthy and satisfying. Snacking can be as simple as grabbing an apple, a handful of nuts or a bowl of popcorn. Here are some snack ideas that are more filling. All of these snacks include a fruit or a vegetable.

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  • Fresh or frozen berries with cottage cheese
  • Banana slices with peanut butter
  • Fresh fruit skewers with Greek yogurt
  • Canned fruit such as peaches or pears with yogurt
  • Apple slices topped with almond butter or cheese
  • Peaches with soft tofu
  • Unsweetened applesauce sprinkled with cinnamon and toasted nuts or seeds
  • Yogurt and chopped fresh fruit sprinkled with nuts or granola
  • Homemade wholegrain blueberry muffin
  • Apple berry crisp with a dollop of Greek yogurt
  • Whole grain English muffin with almond butter and fruit slices
  • Homemade smoothie or lassi
    • Blend together fruit and/or vegetables with yogurt, milk or unsweetened fortified soy beverage
  • Homemade trail mix
    • Mix together dried whole grain cereal, unsweetened dried fruit, nuts or seeds
  • Chia pudding with unsweetened shredded coconut and pineapple
  • Frozen yogurt popsicle
    • Blend together fruit and yogurt, then pour into popsicle mold tray and freeze
  • Energy bites made with dates and nuts
  • High fiber cereal topped with chopped fruit and milk or fortified soy beverage
  • Cut up vegetables with hummus or a yogurt-based dip such as tzatziki
  • Green leafy salad with sliced strawberries and toasted almonds
  • Celery sticks or cucumber rounds topped with tuna salad
  • Veggie sticks with cashew dip
  • Bean and corn dip with pita chips
  • Carrot sticks, whole grain crackers and cheese
  • Cherry or sliced tomatoes and a hardboiled egg
  • Edamame and cucumber chunks with a splash of olive oil and vinegar, topped with sesame seeds
  • Salsa or guacamole with homemade chips from whole grain pita or tortilla
  • Whole grain pita with baked falafel and red pepper strips
  • Whole grain toast topped with apple slices and melted cheese
  • Mini baked spinach and egg frittata

Reference: healthlinkbc.ca, mdanderson.org

Published by ClickForAYEYARWADY Team

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