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

Heart Health: Smart Snacking for Heart Health (524)

Heart Health: Smart Snacking for Heart Health (524) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition


Smart Snacking for Heart Health

Mindful snacking between meals can help keep up energy levels, manage hunger, and promote
portion control. Just like meals, healthful snacks have more than one food group (healthy fat,
lean protein, and grain). Two food groups help keep you full with stable energy. The snack
ideas below pair a serving of protein with a serving of carbohydrate. Keep in mind that the
serving sizes may be different depending on the product and your energy needs. Be creative
with these foods by using different fruits, vegetables and whole grains.

Snacks that include nuts, seeds, and nut butters:
ξ 2 rice cakes (with a 4-inch diameter) + 1 tablespoon peanut butter or almond butter
ξ ½ peanut butter sandwich (1 slice whole wheat bread + 1 tablespoon peanut butter or
almond butter) + ½ cup fat-free milk
ξ 1 small banana with 1 tablespoon peanut butter or almond butter
ξ Celery Sticks with dip made from 1 tablespoon of peanut butter and 2 tablespoons of
ξ Trail mix: 15 almonds, 1 tablespoon dried cranberries, ¼ cup high fiber cereal
ξ 1 cup air popped or light popcorn and 1oz walnuts or 1 oz sunflower seeds
ξ 1 Tablespoon of peanut butter or almond butter and 5 whole wheat crackers
ξ 1/3 cup unsalted soy nuts and 2 tablespoons raisins

Snacks that include milk, yogurt, cheese, cottage cheese:
ξ 6 oz low fat or nonfat yogurt + ¾ cup berries
ξ 6 oz container fruit flavored Greek low fat or nonfat yogurt (Chobani®, Dannon®,
Oikos®, Fage Total 0%®)
ξ 1 whole wheat toaster waffle topped with ¼ cup blueberries and 2 tablespoons of low fat
or nonfat yogurt
ξ Smoothie made from 1 cup light soy milk (or nonfat milk) and 1 cup sliced strawberries
ξ ¾ cup whole grain ready-to-eat cereal + ½ cup fat-free milk
ξ 5 whole wheat crackers topped with low fat or nonfat cottage cheese and salsa
ξ 100% Whole Wheat Bagel Thin (Thomas®’ Products) topped with spread made by
mixing ¼ cup low fat or nonfat ricotta cheese, 1/8 tsp vanilla, dash of cinnamon and ½
packet of sweetener if desired
ξ 1 light string cheese and 1 medium apple
ξ 1 oz. low fat cheese and 5 whole wheat crackers
ξ 5 whole wheat crackers, 1 light string cheese, and 4 oz low sodium tomato juice
ξ 2 Laughing Cow® Light Cheese Wedge and 5 whole wheat Melba Toast®
ξ ½ cup low fat or nonfat cottage cheese and ½ cup diced fresh fruit
ξ Light Multi-Grain English Muffin (Thomas®’ Products) with thin layer of tomato/pizza
sauce, 1 oz. low fat mozzarella cheese, and then baked

Snacks that include seafood, meat, poultry, eggs:
ξ ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
ξ Tuna salad or salmon salad (1/4 cup tuna or salmon mixed with low fat or nonfat salad
dressing) and 6 whole wheat crackers
ξ 1 hard boiled egg and 2 Wasa® Fiber Crispbread or 2 Ry-Krisp® crackers (Tip: Limit
intake of egg yolks to 3-4 per week)
Snacks that include beans and peas:
ξ Raw veggies (baby carrot, red pepper, broccoli, cucumber, celery, cauliflower or a
combination of these) and 2-3 tablespoons of hummus or bean dip
ξ 1 tortilla (such as La Tortilla Factory Smart® & Delicious Tortillas®, Flatout Flatbread
Mini®, La Banderita Low Carb/Low Fat Tortilla®, or Tumaro’s Gourmet Tortilla®) and ¼
cup black beans and 2 Tablespoons fresh salsa

Protein Bars and Shakes:
ξ Protein Bars (Each brand offers a bar with less than 2 grams of saturated fat):
Nimble by Balance Bar®, LUNA Bar®, LUNA Fiber®, KIND Fruit & Nut®, KIND Plus®,
LARABAR®, Kashi Go Lean Crunchy Bar®, Slim Fast Snack Bar®, Special K Protein
Snack Bar®, Mini Clif Bar®, Zone Perfect Perfectly Simple Bar®, Clif Mojo®, Kashi
Chewy Granola Bar®

ξ Protein Drinks: Slim Fast High Protein Shake®, Glucerna Snack Shake®, Glucerna
Hunger Smart Shake®, Boost Calorie Smart®, Boost Glucose Control®, Kellogg’s Special
K Protein Shake®, Carnation Instant Breakfast No Sugar Added®, Ensure Clear®

Food Label Guide
When comparing the Nutrition Facts on food labels, choose snacks with:
ξ Less than 200 calories
ξ 15-30 grams of total carbohydrate
ξ 2.5 grams of fiber or more per serving
ξ 140 milligrams sodium or less per serving
ξ 3 grams fat or less per serving
ξ 1 gram saturated fat or less per serving
ξ 20 milligrams or less cholesterol per serving
ξ 0 grams trans fat

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 © 10/2015 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department
of Nursing. HF#524