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healthy snacks



Be a Portion Control Pro! 5 Ways to Divide While Conquering Your Meals

By Janis Jibrin, M.S. RD, Lead Nutritionist for TheBestLife.com

Having trouble getting your portions under control? Here are five tactics to help you rein them in.

portion

Get enough sleep. When you’re sleep-deprived, you’re likely to feel hungrier because your body produces more appetite-spiking hormones and fewer “I’m full” signals. For instance, a German study found that after just four nights of sleeping seven, six, six and finally just four hours, women took in 20 percent more calories than they did after getting eight hours of sleep. For most people, seven to eight hours is ideal.

Don’t wait too long between meals. You know what happens when you do—you become ravenous and devour everything in sight! Make sure to carry a nut and seed bar or another 150- to 200-calorie snack for when you’re stuck in a meeting, on a plane, or in another situation where having a meal isn’t an option.
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5 Treats That Last! Stay Satisfied by Enjoying Them Longer

By Janis Jibrin, M.S., R.D., lead nutritionist for The Best Life

How long does it take you to eat a cookie or a chocolate bar? Maybe 30 seconds? You’re left feeling like you could have about five more before you even start to feel full. While I love those treats—and do indulge in them—I alternate them with low-calorie sweets that I can savor for longer. Here are some of my favorites, ranging from 125 to 165 calories.

biscotti coffee

Biscotti dipped in tea. I just had one, in fact, and timed myself: Nearly four minutes! Dip the tip of the cookie, let it cool a little, bite, chew (chewing takes even longer if it contains nuts, as my 125-calorie chocolate hazelnut variety did), have a sip or two of tea, repeat. They’re not hard to make, as you can see from this Chocolate Dried Cranberry recipe.

Homemade strawberry shortcake. I slice a 3-inch square piece of store-bought cornbread in half lengthwise, spread each piece with strawberry jam (about a teaspoon total) and slather on 1/3 cup 0 percent Greek yogurt mixed with a teaspoon of honey. Then I top the pieces with 1/3 cup strawberries. I haven’t timed myself, but this must take at least twice as long to eat as a cookie.
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35 Kid-Friendly Snacks that Meet the New Smart Snacks in Schools Guidelines

Students are going back to a healthier school environment this year, as schools continue to advance Healthy, Hunger-Free Kids Act of 2010. Last year, USDA added more fruit, vegetables and whole grains to the school lunch program. This year, those healthy advancements extend to school vending machines and school stores. Expect to see more of the foods we should encourage – whole grains, low fat dairy, fruits, vegetables and leaner protein – and less of the foods we should avoid – sugary, salty and fatty items. Read the guidelines in Smart Snacks in School, the USDA’s guide to the new nutrition standards.

healthy snacks usda guidelines

Download this Printer Friendly Version for your home or classroom.

We took those guidelines one step further by translating them into brand name foods to help busy parents and even teachers know what to look for at the store. Our list contains ­only foods that meet the new standards. There are no cookies or soda (too much sugar), nor meat jerky (too much salt), and several snack bars didn’t make the cut because they exceed the 200-calorie limit. While our list doesn’t include every acceptable packaged food on the market – and let’s make it clear, we love snacks made at home from healthy, fresh ingredients – we hope our list will help school administrators, teachers and parents to identify better-for-you commercial snacks that are more apt to promote our kids’ healthy lifestyles.
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Subscribe to the Vegan Cuts Snack Box for Munchies You Can Trust

Snack time around my house isn’t very typical. Little Debbie isn’t welcome and neither is her recently recovered friend, Hostess. Nutrition is key, but we can’t just munch on dry rice cakes either. When we find a tasty snack that passes the healthy test, we get excited and want to share the good news. We have nothing but high praise for Vegan Cuts and their snack boxes.

vegan cuts

Vegan Cuts is web-based company that is dedicated to promoting vegan products, not just foods. They have a great way to sample many of their favorite products in the form of their snack boxes. It’s the newest entry in a growing trend of monthly subscriptions that deliver a fun box to you each month. Theirs is filled with food and products that all fit the vegan lifestyle. The subscription is $19.95 per month and has free shipping in the U.S. Each monthly box comes with about 7-10 items. In addition to being vegan, the contents are about 80% gluten-free too.

Each box is different and allows the recipient to try out new things each month. My box came with several snacks, a few drink mix-ins, and even some vegan lip balm.
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7 Awesome Summer Snacks That are Actually Good for You

No season is better served with snacks than summer. It’s a time of great movement and activity, so refreshments must always be on hand. I’m not talking about a platter of hors d’oeuvres or charcuterie, but those little pocket-sized morsels of goodness that sustain you between meals. Several brands have sprouted up in recent years with a new-found dedication to making healthy treats. Gone are the preservatives, chemicals, and corn syrups of yesteryear. Modern munchies have organic ingredients—often so few that you can count on one hand—and are void of the complex, genetically engineered foodstuffs commonly found in the convenience store snack aisle.

We rounded up a handful of brands that are redefining snacking in the 21st century. Below are healthy food options that are legitimately delicious, because we’ve noshed on them ourselves, and they’ll keep your friends and family smiling as you scoot through summer.

Crispy Green Freeze Dried Fruit Snacks

Crispy Green

With a full serving of fruit in every easy to tote bag, these brilliantly flavored, 100% fruit treats are the perfect summer snack. The nut-free, fat-free, and cholesterol-free fruit snacks contain only 55 calories per serving and come in flavors like crispy apple, mango, asian pear, banana, cantaloupe, pineapple, and tangerine. It’s real fruit and really tasty.


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