Snack smart
Sep 10, 2011 | 932 views | 0 0 comments | 9 9 recommendations | email to a friend | print
By Kylie Ludwig

Kansas State University Extension

Many of us eat more often than three meals a day. We love to snack. But, is snacking OK? Yes, it can be. Try the following tips for snacking smart.

Plan your snack times.

Don’t snack too close to a meal. Plan to have one snack between breakfast and lunch. Plan to have one snack between lunch and dinner.

Think before you snack. Avoid grazing. Eating all day long can lead to mindless eating and overeating.

Make snacks part of your daily plan. Plan to eat less at a meal and eat a snack a couple hours later. If you have a large sandwich or salad at lunch, save part and eat it for a snack.

Think small. Snacks are mini meals – about 150 to 200 calories.

Choose healthy food snacks. Healthy foods are not chips, candy or other sweets. Choose fruits, vegetables, whole grains, low-fat dairy foods and lean meats for snacks.

Try these one of these dozen ways to snack smart:

-- Yogurt with blueberries or sliced strawberries.

-- Baby carrots, broccoli or cauliflower dipped in hummus.

-- Cantaloupe chunks with yogurt or cottage cheese.

-- Grapes and five whole wheat crackers.

-- Canned peaches or pears topped with granola.

-- Apple or banana cut into slices.

-- Cheddar cheese and apple slices on crackers.

-- Cherry tomatoes, cucumber slices or pea pods.

-- Soft pretzel with mustard.

-- Deli ham rolled up in a tortilla.

-- Peanuts and dried cranberries or raisins.

-- Salsa with 10 tortilla chips.

For additional information, contact the Wildcat Extension District, Labette County office, at (620) 784-5337 or e-mail me at


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