Week 4: Healthy Snacking Challenge



Midnight munchies...snack attack...raiding the refrigerator.   Snacking has gotten a bad rap and this week we are going to learn how to snack healthy.  Not the candy bar, potato chip type of snack, but a tasty, healthy, ward-off-hunger-until-your-next-meal-snack.  So whether you crave something salty, sweet, or filling, this week we've got you covered and we are going to learn how to do it right. Best of all, the snacks in this week's challenge clock in between 100 -150 calories.  How's that for healthy snacking!

Challenge Yourself: Each day pick two snacks from the list below.  You may pick a snack from each category only once a day (for example, you may only have a snack item from the sweet category once).  You are free to decide the time when you will have your snack.  Enjoy healthy snacking!



Salty: 

• Almonds - nutrient dense nut; high in protein, good source of fiber, monounsaturated fat, calcium, and iron.  15 nuts are approximately 100 calories.
• Beef or turkey jerky - loaded with protein, low in calories and fat.
• Roasted sunflower seeds - some consider sunflower seeds a natural multi-vitamin because they are packed with nutrients - vitamin E, fiber, protein, calcium, and iron to name a few.  Also very low in calories and fat.  
• Preztels - low in calories and fat free.  Opt for whole grain to make it a healthier choice
• Hummus - contains protein and healthy fats.  Spread on whole-grain crackers, pretzels, raw vegetables, or whole-grain bagels.
• Other nuts - roasted pistachios (29), roasted cashews (9), roasted peanuts (19), etc.
• Microwave popcorn - high in fiber.  Avoid the extra movie butter variety and stick to the natural.

Sweet:  

• Blueberries - packed with antioxidants and nutrients; one cup has only 83 calories.
• Greek yogurt - made with skim milk; great flavors like pomegranate and passion fruit or grapefruit.
• Kashi Honey Almond Flax Chewy Granola Bar - sweet, yet low in sugar with a good amount of protein and fiber.
• Quaker Quakes Chocolate Rice Cakes - low in calories and added sugar; high on chocolate flavor.
• Hershey's 100 Calorie Special Dark Chocolate Bar - high in antioxidants.
• Other berries - strawberries, blackberries, raspberries, etc - 1 cup
• Fruit - apples, oranges, kiwis, melons, etc
• Slow-churned or double churned Ice cream - has to be slow or double-churned variety.  This process reduces the fat and calories but retains the creamy texture and flavor - 1/2 cup.

Filling: 

• Apple and peanut butter - cut a medium apple into slices and spread a thin layer of peanut butter on each slice. Don't use more than 2 teaspoons of peanut butter.
• Slices (3) of tomatoes sprinkled with feta cheese and 1/2 teaspoon of olive oil.

• Mini Quesadilla - sprinkle 1 ounce of grated low-fat cheddar cheese over a whole grain tortilla. Fold in half and microwave for 20 seconds.
• Cottage Cheese and Fruit - high in fiber and protein.  Goes well with cantaloupe.
• Whole grain crackers and low-fat cheese - 3 whole-grain or multi-grain crackers and 1 slice of low-fat cheese divided among the crackers.
• Tomato soup - a cup of tomato soup (low sodium); low in fat and cholesterol.
• Baked potato and salsa - microwave a baked potato; cut in half (save one half for tomorrow's snack) keep the skin and spread a tablespoon of salsa on top.  

Food for Thought:

1. Were you able to do this week's challenge as outlined above?  Yes or No

2. If yes, what were your successes with this week's challenge about snacking?

3. If no, why not?  What were you difficulties with this week's challenge?

4. Are you incorporating any of the previous week's challenges into your lifestyle?  Being mindful when eating? Eating breakfast? Eating more whole-grains?

We want to hear from you; so please add your comments to the blog.  Thank you!