Optimal Snacking

Healthy Snacks

The optimal snack equation
200 calories =
3 grams of fiber + 5 grams of protein + 12 grams of fat

Fiber is digested slowly and helps sustain your energy. It also absorbs water and expands
in your stomach to keep you full.

Protein releases a hormone in the body that increases satiety.

Eating snacks with no more than 12 grams of fat will prevent you from getting more
than 20 to 35 percent of your daily calories from fat.     

Clementines and walnut halves

Soy nuts and chocolate chips

Grapes and light mozzarella cheese

A packet of plain instant oatmeal (made with water) and blueberries

Cucumber and hummus

Low-fat vanilla yogurt, canned pumpkin and pumpkin pie spice

Carrots and peanut butter

Pineapple juice, plain low-fat yogurt, strawberries, frozen banana (blended together)

Sliced tomatoes, mozzarella, basil leaves, balsamic vinegar

Banana, almond butter, toasted shredded coconut

Pumpernickel toast, low-fat cream cheese, radish

Cooked brown rice, vanilla soy milk, raisins
(warmed together in the microwave)

Blackberries, part-skim ricotta, honey, grated lemon zest

From:  Men’s Health magazine    October 2011.

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