Happy National Snack Food Month!
Fiona Carbone, MS, RD, clinical dietitian at Cooperman Barnabas Medical Center, recommends mixing and matching these snack options to create a healthy and satisfying variety in your snacking routine! These convenient snacks maintain energy levels and keep you feeling full between meals, especially if you pair together items from different food groups!
Fruits: Sliced apples or banana with peanut or almond butter, mixed berries, or a fruit salad.
Vegetables: Carrot or cucumber sticks with hummus or cream cheese, cherry tomatoes, or bell pepper strips.
Nuts and Seeds: Almonds, walnuts, pumpkin seeds, or sunflower seeds (portioned out for moderation).
Dairy: Greek yogurt with mix-ins (granola, berries, nuts), cottage cheese with fruit, or a cheese stick with whole-grain crackers.
Whole Grains: Air-popped popcorn, rice cakes with nut butter, whole grain toast with avocado and seasoning, or whole grain crackers with hummus.
Protein: Steamed edamame, hard-boiled eggs, lean or plant-based jerky, tuna or salmon packs, or low-sodium deli meats.
Homemade Snacks: If you are feeling up to it, here are some homemade options that allow for customization and give you full control over the ingredients.
- Granola Bars: Create your own using oats, nuts, seeds, dried fruit, honey and nut butter. Bake and cut into bars.
- Trail Mix: Combine together nuts, seeds, dried fruit, and a sprinkle of chocolate chips for a portable, customizable snack.
- Vegetable Chips: Make your own crispy veggie chips using thinly sliced sweet potatoes, beets, or kale. Lightly coat them in olive oil, season, and bake until crispy.
- Energy Bites: Mix dates, nuts, cocoa powder, and coconut flakes in a food processor. Roll the mixture into small balls for a quick energy boost.
It’s important to remember that portion control and switching up snacks ensures a balanced intake of nutrients while maintaining a healthy eating pattern throughout the day.