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7 Days of Healthy Snacks

Well-balanced snacks can help keep you satisfied until your next meal. Think of them of as mini meals that provide your body with important nutrients like calcium and fiber. The ideal number of snacks depends on the individual but is usually one to two daily. And calorie-wise, snacks should be in the 150 to 200 range.

Each day below has two options. The first is an easy recipe while the second is a suggestion for a quick bite (e.g., apples and peanut butter).

Day 1

Snack 1: Oatmeal Peanut Butter Energy Bars
Bake a batch of these delicious energy bars to have throughout the week. Pack them for work or enjoy as a pre-workout snack.

Snack 2: Hummus and Veggies
¼ cup hummus with 1 cup sliced vegetables (like carrots, bell peppers, celery)

Day 2

Snack 1: Peach Pie Smoothie
Super-simple and delicious, this smoothie can be whipped up in 5 minutes and provides a nice variety of nutrients like calcium, protein, and vitamin C.

Snack 2: Cheese and Turkey Roll-Ups
3 slices each of low-fat Swiss cheese and low-sodium turkey breast. To create a roll-up, layer 1 slice cheese with 1 turkey. Roll and enjoy!

Day 3

Snack 1: Sweet n Spicy Popcorn
Enjoy this whole grain with a flavorful combination of maple syrup, cayenne, cumin, cinnamon and chili powder. Your taste buds will thank you!

Snack 2: Strawberry Delight
Top ½ cup nonfat plain Greek yogurt with 2 tablespoons dark chocolate chips and sliced strawberries.

Day 4

Snack 1: Almond Lover’s Trail Mix
Make your own trail mix at the beginning of the week and divide it up for a quick grab-and-go snack any time of day.

Snack 2: Cheese and Crackers
One serving of whole-grain crackers (check the serving size on package) with 1 ounce of a flavorful cheese like sharp Cheddar or pepper Jack.

Day 5

Snack 1: Smoky Kale Chips
Bake these flavorful chips in 15 minutes and enjoy a boost of fiber and vitamins A, C, and K.

Snack 2: Apples and Peanut Butter
What could be more delicious than dipping a crisp apple into peanut butter? Fun + healthy = perfect snack!

Day 6

Snack 1: Blueberry Whole Wheat Muffins
Schedule ½ hour to bake these delicious muffins. Freeze half individually so you can quickly defrost in the toaster oven when you’re in a rush.

Snack 2: Cottage Cheese and Fruit
Top ½ cup of low fat cottage cheese with sliced pears and oranges. If you don’t have fresh fruit on hand, use frozen or canned fruit packed in water or juice.

Day 7

Snack 1: Edamame Hummus (above)
A creative spin on the popular dip, this version uses a combo of ground edamame and tahini for a fiber-packed punch that will keep you satisfied.

Snack 2: Snack Bar
Running out the door to meet friends or shuttle the kids to a sporting event? Grab a snack bar and get going. The toughest part is knowing which snack bar to choose among the crowded supermarket shelves.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

Posted by FN Dish Editor

8th January, 2014

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