Clinical Hub,Patient Education,Health and Nutrition Facts For You,Nutrition

Healthy Eating/Wellness: Healthy Snacks (171)

Healthy Eating/Wellness: Healthy Snacks (171) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition


Healthy Snacks

Snacking can be part of a healthy lifestyle!

Healthy snacking is a habit that can:
ξ Fill a food “gap” to help prevent over-eating at the next meal.
ξ Keep your body’s engine, or metabolism, running smoothly.
ξ Balance your blood sugar.
ξ Provide extra chances for more fruit and vegetables.
ξ Help those who need to eat more meet their energy needs.

When hunger strikes, be ready with tasty, balanced snacks. Healthy snacks combine one serving
of carbohydrate (C) with one serving of lean protein (P) or healthy fat (F) to balance blood sugar
and satisfy hunger.

Good sources of carbohydrates are whole grains, fruits, and vegetables. Quick sources of lean
protein are low-fat yogurt and cheese, eggs, and soy products. Healthy fats to have on hand are
hummus, avocado/guacamole, nuts and seeds, and nut/seed butters.

Below is a list of healthy snacks options:

½ Cup High Fiber Cereal (C) + 1 Cup Greek Low Fat Yogurt (P)
1 Slice 100% Whole Wheat Bread (C) + 1 T Nut or Seed Butter (F)
3 Cups Light Popcorn (C) + 2 T Parmesan Cheese(P)
¼ Cup Dried Fruit (C) + 2 T Unsalted Nuts (F)
1 Cup Raw Veggies (C) + ¼ Cup Hummus or Guacamole (F)
5 High Fiber Crackers (C) + 1 Hardboiled Egg (P)
½ Canned Fruit, in Water (C) + ½ Cup Low-Fat Cottage Cheese (P)
Apple or Small Banana (C) + 1 T Nut or Seed Butter (F)
5 High Fiber Crackers (C) + 1 Low-Fat String Cheese (P) or
Guacamole (F)
1 Cup Raw Veggies (C)
1/2 Cup Fresh or Frozen Fruit (C)
1 Cup Edamame Pods (P)
1 Cup Greek Low Fat Yogurt (P)
½ Whole Wheat Pita (C) + ¼ Cup Hummus (F)
1 High Fiber Tortilla (C) + 1 Slice Low-Fat Cheese, Melted (P)
½ Cup Pretzels (C) + 2 T Unsalted Nuts (F)
Celery Sticks and 2 T Raisins (C) + 1 T Nut or Seed Butter (F)

Create Your Own Snack…
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Read on for healthy snack recipes!


Spinach Dip
1 ten ounce package frozen chopped spinach, thawed and drained
1/3 cup finely chopped onion
½ cup Plain Greek Yogurt
½ teaspoon dill weed

Mix all items together. Chill at least 1 hour. Serve with raw vegetables or whole grain crackers.

Trail Mix
½ cup Nuts (almonds, walnuts, peanuts)
¼ cup Seeds (sunflower, pumpkin)
¼ cup Dried fruit

Mix all items together in a container and enjoy.
Avoid giving young children (<4 years) nuts and dried fruit; it may cause choking.

14 oz can chick peas, drained
1 Tablespoon olive oil
2 Tablespoon Tahini or Sesame Seed Paste
1 large clove garlic, minced
2 Tablespoons lemon juice
Black pepper or cumin, to taste

Drain chick peas. Pour chickpeas in a food processor with other items and process until smooth.
Top with ground black pepper or cumin, if desired. Serve chilled with vegetables or whole grain
crackers, or on a sandwich with tomato, red onion, and cucumber.

Fruit Smoothie
1 cup low-fat milk or plain yogurt
½ cup fresh or frozen fruit (bananas, strawberries, peaches, etc)
3-4 ice cubes

Place all ingredients in blender. Blend and enjoy

Yogurt Popsicles
8 ounces plain yogurt
6 ounces frozen fruit
Dash of vanilla or honey if desired

Mix well. Freeze in molds or paper cups. Insert wooden sticks or spoons when mixture is almost
frozen. Keep in freezer.

Teach Back
What is the most important thing you learned from this handout?

What changes will you make in your diet/lifestyle, based on what you learned today?

If you are a UW Health patient and have more questions please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.

Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500.

Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.

Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright © 1/2017 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department
of Nursing. HF#171