When it’s time to snack, remember the old saying “a little goes a long way”, particularly when it’s full of good nutrition (like those kale chips)! Our friends at Healing Lifestyles along with Dr. Wendy want you to beat the binge and snack right.

6 guidelines to 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!
  • If you don’t skip your snack; you’ll find your cravings decrease and your healthy, modest meal choices increase.

    6 smart snacking options:

  • 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.

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.

Happy Snacking!

Adapted from The SuperFoodRx Diet: Lose Weight with the Power of SuperNutrients by Dr. Wendy. 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 resort.


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