Franklin & Marshall College Franklin & Marshall College

June 2010 Wellness Tip


Smart Snacking

Have you ever thought of a quick snack as a "mini-meal"?

Did you know that one snack-sized bag of potato chips has about the same number of calories as an apple and one cup of strawberries and one cup of carrots with low-calorie dip?

With that perspective in mind, it's easier to think about filling up with healthier alternatives that satisfy hunger while still monitoring calories. A snack is a great opportunity to add fruits, vegetables, fiber, protein, and dairy that's needed in the diet.

Here are a few ideas for healthy 100-calorie or less options the next time you're hungry for a snack:

2 cups raspberries
1 cup blueberries
1 medium-sized apple
1/2 an apple with 2 teaspoons of peanut butter
2 cups watermelon cubes
1 cup of frozen mango chunks, frozen banana or frozen grapes for a refreshing summer snack
1/2 medium cantalope
1 celery stalk with 2 tablespoons natural peanut butter
5-ounce tossed salad
1 small baked potato with 1/2 cup salso and 2 tablespoons of fat-free sour cream
1 hard-boiled egg
6 oz. of fat-free yogurt
1 handful of roasted peanuts, cashews or almonds
1 stick of string cheese
1 tbsp. hummus with 1/4 cup fat-free pretzels
2/3 cup whole grain cereal with 1/4 cup fat-free milk
3 oz. cooked whole-grain noodles with 1 fresh tomato and 1/2 oz. hard cheese
1 seven-grain waffle
4 mini-rice cakes with 2 tablespoons of low-fat cottage cheese
1 slice whole wheat bread with 1 teaspoon fruit spread
1 slice toasted raisin bread with 1 teaspoon light butter
1/2 whole grain English muffin with 1 teaspoon fruit spread or 2 tablespoons light cream cheese
3 ounces of low-fat cottage cheese and 3 whole-wheat crackers
1 6 inch corn tortilla with 1 ounce low-fat cheddar cheese, melted
2 large graham cracker squares with 1 teaspoon peanut butter
1/2 cup fat-free ice cream or frozen yogurt
1/2 cup low-fat pudding layered with 2 crushed vanilla wafers and non-dairy topping
2-inch slice of angel food cake
1 single serving lowfat microwave popcorn, or one cup microwave popcorn with 1 tablespoon grated parmesan cheese
3 cups air-popped popcorn with herb seasoning
1/2 turkey sandwich on whole wheat bread with lettuce and thin tomato slice
4 slices low-fat honey ham rolled in a lettuce leaf, topped with honey mustard
2 tablespoons mashed avacado with 2 tablespoons of chopped tomato stuffed into half of a small whole-wheat pita

You can be creative and think ahead when planning snacks to bolster your nutrition, instead of reaching for empty calories. Happy "smart" snacking!

Cindi Dinger, on behalf of the Wellness Committee