Snack Attack


Continued from our Retreat & Renew Daily Tip.

When it’s time to snack, remember the old saying ‘a little goes a long way’, particularly when it’s full of good nutrition!

Snack Attack

See here for the guidelines that make a great snack.

  • Include an afternoon snack every day as part of your lifestyle (weight-loss and maintenance)
  • Set a time that is right for you about 2-3 hours between meals.
  • Aim for a balance of some carbs, some protein and a healthy fat at most snacks.
  • Snacks should be more than 100 and top out at about 150 calories (120-140 calories average).
  • Make your snacks in advance ready to grab-and-go!
  • Don’t skip your snack and you’ll find your cravings decrease and your healthy, modest meal choices increase.

See here for some smart snacks that fit!

Happy Snacking!

Adapted from The SuperFoodRx Diet: Lose Weight with the Power of SuperNutrients (Rodale).

  • 6 walnut halves and 1 heaping Tbsp. dried cherries (or 1 Tbsp. each almonds and raisins, or cashews and dried blueberries)
  • 2 stalks celery with natural almond butter
  • 8 almonds (or 6 walnuts) + 1 piece fruit
  • Sliced small apple with 1 Tablespoon peanut butter
  • 1 cup veggies (carrots, tear drop tomatoes, bell pepper, cucumber, celery) with 1/4 cup hummus
  • 1/2 cup plain Greek yogurt with 1/2 cup blueberries or strawberries.
  • 2 whole grain crackers (~50-70 calories in crackers) with 1 ounce cheese (like Laughing cow or string cheese)

Less really is more and tasty too. Choose 2-3 snacks per week. Plan and prepare them in advance. And follow-through with the plan. Energy is yours along with a side of good health, too.

Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale).

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