Top 5 rules for snacks

Top 5 rules for snacks

Eat low calorie snacks between meals and combine food groups.

1. Eat low calorie snacks

Eat snacks between 100-200 calories.


A small handful of nuts (21 raw almonds) has 150 calories

2. Eat a snack between meals

Eat a snack between meals to prevent going more than 3-4 hours without eating.

3. Combine carbs, protein, and fat

Choose a snack with a combination of carbohydrates, protein, and fat. Limit saturated fat and trans fat.


A small handful of nuts (21 raw almonds) has:

  • 5 grams (g) of carbohydrates
  • 5 g of protein
  • 13 g of fat (1 g saturated, 0 g trans)

————————-  OR  ————————-

Choose a healthy snack with food from more than 1 food group


½ cup (4 oz.) low-fat cheese from the milk group
½ cup sliced peaches from the fruit group

4. Plan a variety of snacks

Plan a variety of snacks to prevent boredom and get a variety of nutrients.

5. Keep healthy snacks on hand

Keep snacks on hand at the office, at home, and during travel. It’s tough to skip the vending machine and drive-thru when you’re hungry.



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Stephanie Averkamp

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Stephanie Averkamp

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