Smart Snacking

Even though snacks of all kinds can fit into a healthy, balanced diet, it’s important to keep portion size in mind to help keep calories in check. Ideally, snacks should be just large enough to satisfy hunger, and small enough to compliment other meals.

  • Choosing pre-portioned single-serve snacks is an easy way to control calories.
  • For times when single-serve snacks aren’t available, measure out individual servings of your favorite snacks into zip top bags or portable plastic containers.
  • If your snack happens to be a drink, pour it into a glass instead of drinking it out of the bottle.
  • Make sure to enjoy your snack by eating or drinking them without distraction for maximum enjoyment.

How to Snack

The word “snack” makes a lot of people think of unhealthy salty or sweet options. But snacking is actually a very important part of your eating habits. The trick is to be careful about why, when and how you snack.

How you snack is as important as why and what you snack. Follow these snacking rules to help get the most out of snack time:

  • Choose a time. Set specific snack times so that snacking is a conscious activity built into your routine.
  • Turn off the TV. Studies show that people who eat while watching TV eat more food than they need. So turn off the TV if you are sitting down to a snack.
  • Keep snack food out of sight. Even healthy snack food should be out of plain sight to help keep from munching when you’re not actually hungry.
  • Measure snacks. Keep snacks small and simple so you are still hungry at meal time.
  • Eat slowly. This will help you feel satisfied from the snack.

If you want something sweet:

  • 1 piece of fresh fruit, a cup of fruit canned in juice, or ¼ cup of dried fruit
  • A simple smoothie made from a whole orange, a half cup of berries and a little yogurt
  • 1 cup cereal with ½ cup low-fat milk, topped with bananas, berries or peaches
  • Cereal, fruit and yogurt parfait

If you want something salty:

  • A sliced tart apple dipped in peanut butter
  • 1/4 cup of nuts
  • Keebler® Club® crackers and 1 low-fat string cheese or salsa
  • 1/2 cup of broth-based vegetable soup and a few crackers

If you want something crunchy:

  • 1 cup baby carrots or bell peppers with low-fat dip or hummus
  • 2 cups light popcorn sprinkled with Italian seasoning or a mixture of chili powder, cumin and a dash of salt
  • Jicama sticks sprinkled with chili powder and lime juice
  • Keebler® Town House® Pita Crackers

If you want something more like a meal:

  • ½ high-fiber bagel topped with pizza sauce and mozzarella cheese
  • 1 mini pita with 2 slices lean turkey, low-fat cheese and tomato slices
  • 1/4 cup of water-packed tuna mixed with 1/2 tsp. low-fat mayonnaise on Keebler® Town House® Original crackers

Size it Right

Whether you’re snacking for nourishment or simply for enjoyment, the size or calorie content of snacks is important for maintaining a healthy body weight.

these right-sized snacks provide easy portion control:

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