Tips for Healthy Snacking

Healthy snacks are an important part of the big picture and an excellent way to get all the fruits, veggies, whole grains and other nutrient-rich foods into your daily diet. Like most things, healthy snacking habits start at home. Here are five essential tips and ideas to help your family kick the junk food one snack at a time.

1. Plan ahead. Before you go grocery shopping, jot down at least one healthy snacking option per day. Be sure to add a variety of flavors and textures such as sweet, salty, crunchy and chewy snacks. Here are several healthy options to get you started:

● Yogurt, cottage cheese, & applesauce in snack-sized containers
● String cheese or cheese cubes, prepared in advance
● Cut veggies like broccoli, cauliflower, cucumbers, and celery
● Whole fruits like clementines, grapes, and bananas
● Raisins and other dried fruits
● Whole grain crackers, tortilla chips, pretzels, rice cakes
● Unsalted nuts and sunflower seeds
● Baby carrots, cherry tomatoes, snow peas, and other small whole veggies
● Hummus and low-fat ranch dressing for dipping
● Nut butters, honey, and whole fruit jellies for dipping and sandwiches

2. Make smart choices. People often make wise shopping decisions for their meals, then throw the rules out the window when it comes to snacks. Don’t buy junk! Instead of working against yourself, use the same rules when shopping for snack items, such as choosing whole grain, low salt, and all natural options. Then make these healthy snack options readily available for your family. For example, keep washed fruit in a bowl on the counter, and sort foods into snack-sized containers for kids to grab on the go.

3. Set some ground rules. Teach children to ask before grabbing snacks, or make some snacks free-for-all until a certain time. Build a habit of snacking from plates or bowls and not directly from the containers. Finally, designate snacking zones like “tables only” to avoid mindless snacking in front of the TV or other screen.

4. Mix and match. A little variety will make snack time more interesting and leave you more satisfied.

● Serve fruit slices with yogurt, cheese cubes, or nut butters. In fact, peanut butter and honey are a great dip combo for just about anything!
● Fresh cut veggies are terrific with hummus, cottage cheese, or a little bit of ranch dressing.
● Whole grain crackers are great served with cheese cubes and fruit, or topped with hummus or cottage cheese and small veggies slices.

5. Be prepared. Have snacks on hand for times you know you’ll be hungry, like on a day full of errands, right after work and school, or at work for those snack emergencies. With a little preparation, you’ll better your odds of eating healthy rather than reaching for junk food!

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