Snacking Smart During the Holidays

Snacking Smart During the Holidays

by Andrew Adorno, NDTR

Tis’ the season for holiday shopping! Do you find yourself pacing through the mall and grocery store aisles on an empty stomach? If so, you may find it more difficult to fight tempting urges for the nearest and most convenient processed snack or fast food option. Instead of breaking your otherwise healthy routine, you may benefit from packing some easy snacks without the excess calories, fat, salt, and sugar. Bringing your own snacks may seem like a no-brainer, but this practice can easily be overlooked when you are crunched for time. Staying full while shopping can reduce the urge to purchase unhealthy options, and will also power you with enough energy to successfully complete your holiday errands!

So what are some guidelines for a healthful snack? Follow these simples rules.

  • Stay between 100 and 200 calories.
  • Stick to a combination of fiber-rich carbohydrates like fruits, veggies, and whole grains for quick energy.
  • Add in protein and healthy fats such as nuts, seeds, or avocado to aid in staying fuller longer.
  • When in doubt, stick to whole foods—foods that don’t require an ingredient label.

Create a healthy snack by combining foods from 3 of the following 6 groups:

  1. Fruits: sliced apples, oranges, bananas, grapes, strawberries, blueberries, pineapple, kiwi
  2. Vegetables: sliced carrots, celery sticks, sliced bell peppers, sliced tomatoes, baked kale chips
  3. Portable Proteins: boiled eggs, turkey/chicken breast, edamame, bean-based hummus
  4. Whole-grains: 100% whole grain bread/crackers, air-popped popcorn, corn tortillas
  5. Healthy Fats: natural peanut/almond butters, almonds, pumpkin seeds, avocado
  6. Low-fat dairy: 2% cottage cheese, 0% plain Greek yogurt, part-skim string cheese, brie

For a great, easy-to-make snack recipe click here!

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