Snack Attack

We all fall victim of wanting to snack in between meals and it actually helps metabolism. But we usually do not pick the best healthiest snack. With major steps I have started making my snacks much more healthy as of lately. 

Three things I recommend; pinch bowls (or tiny condiments bowls), cupcake liners, and portion bags. These will really help you with your snacking! I have grown to love knowing that I can now have good balanced snack.

A healthy snack is a protein paired with a carb, so one food from the Protein list and and one from the Carb list (everything is proportioned.) After that I have listed some general snacks, mini meals, and drinks!

Stick around at the end to learn if Santa is following the Christmas Snack guide!

Protein - Gives you long lasting energy

11 Almonds
1 tbsp of Peanut Butter

1 cup low-fat Strawberry yogurt

1/2 bean salsa

2 Babybel Light cheeses

1 Skim string cheese

1 oz soy crisps (16 crisps)

Carb - helps you feel full and satisfied

1 oz baked tortilla chips (about 15 chips)

3 cups of light popcorn

1 sheet of graham crackers

1/2 cup of blackberries and raspberries

1/2 veggie sticks

15 small whole grain crackers

10 M&Ms

1 scoop low fat ice cream or fro-yo

Regular Snacks:

  • Fruit & Nut Bar - Get one with lots of nuts in them so that you can get magnesium for lots of energy
  • Apple Wedges with Cinnamon Cream - 1 small apple cored and sliced into wedges, 1/2 tsp freshly squeezed lemon juice, 1/2 cup of sour cream, 1/2 cup of cream cheese, softened, 1 tsp of cinnamon, 1 tsp of sugar or sugar substitute. Directions: 1. Toss apple wedges in lemon juice to keep them from turning brown (or wait to core the apple til last like I do) 2. Whisk together the sour cream, cream cheese, and sugar substitute. Microwave for 30 seconds. 3. Place the apple wedges on a plate with the dip and enjoy!
  • Mexi-Crackers - Spread two wedges of Laughing Cow Light Cheese on a crackers like Triscuits and top with a tiny dollop of salsa. About 4 of these should do the trick for a pick-me up!
  • Jelly beans - About 20 will give you the energy you need to start a work out and they will digest fast so it doesn't way you down!
  • Smartfood Popcorn Clusters, Honey Multigrain - great for a snack in the afternoon. Full of great fiber.
  • Peanut butter and apple sandwiches - spreading some peanut butter on apple wedges and placing them together.
  • Pumpkin seeds - a great snack for when you are craving something crunchy and helps boost your immune system.
  • Frozen yogurt topped with fruit - two small scoops and lots of fruit is perfect!
  • Fresh fruit with peanut butter dip - mix 6 oz of plain nonfat yogurt, 2 tsp of peanut butter for the peanut butter dip and just go wild with the different fruits.
  • A rice Krispy Treat - Instead a Poptart try just eating a square of rice popped cereal.
  • Salsa and chips - instead of a bag of Cheddar Munchies try this instead. Salsa is low fat with a lot of flavor!
  • Fig Newtons - I love me some Oreos but instead of chowing down on those all the time I like to swap it up with some Fig Newtons or Strawberry Newtons.
  • Strawberry Shortcake bites - 1 Jell-O Sugar Free Vanilla Pudding, 1/3 cup Cool Whip Free thawed, 1 tbsp sugar free strawberry perserves, 4 reduced fat Nilla Waffters
  • Pretzels with peanut butter - Salty and will kick your chocolate craving to the curb.
  • Tootsie Roll Pops - Lollipops are awesome in general because they last long so you're not tempted to keep munching on candy. But these pops are the best because they satisfy your fruity and chocolaty cravings!
  • Smarties - They're sweet and fun to chew and one roll is enough to give you 15 tiny sugar kicks throughout the day.
  • 3 Musketeer Minis - The light, fluffy filling in these miniatures chocolate bars make them a little healthier than dense caramel and nut packed candies.

Mini Meals:

Oatmeal with fresh berries - Soluble fiber is what this tiny meal is all about. Make sure to get a real oatmeal and not the instant. Trust me it may take longer but it's so much better for you and much more filling.

Toasty Cheese Sticks with marinara - Honestly this is one of my favorite snacks while I am on my period. I toast some mozzarella between two slices of whole wheat bread and slice into sticks. The calcium really helps my cramps!

Shrimp and Veggie stir fry - Shrimp, rice, broccoli, and peppers in a good stir fry is amazing for omega-3s from the shrimp and antioxidants from the peppers and broccoli.

Cereal with Skim milk - I love this in the mornings and and at night. I like adding some dried fruits like cherries at night to help me sleep. A simple rule of thumb for me is that I make me some cereal in a larger coffee mug.

 A Snack plate meal - Whole wheat pita toasted, 2 tbsp of hummus, 1 cheese stick, and unlimited salsa and veggies.

Noodle salad - 1 cup of spaghetti noodles, 3 oz of precooked grilled chicken strips, cubed, 1 cup frozen snap peas and 2 tbsp bottled peanut sauce

Nutty Cinnamon Apple Sammy - 2 tbsp of peanut butter, crisp Granny Smith apple slices, whole wheat cinnamon raisin swirl bread. Delicious up play of a regular pb & j sandwich.

Flatout Light Wraps - These come in great flavors and are the perfect size for a good portion of food.

Amy's single Serve Margherita Pizza - This is a perfect small meal/snack.


Skinny Latte - a creamy latte made with steamed skim milk.

Sparkling juice - Even a diet soda has weird artificial flavors. IZZE juice is amazing.

Chocolate Vivanno from Starbucks -Made with a banana and skim milk it gets you nutrition and is a satisfying snack.

Coconut Water - Vita Coco-- which has natural sugars and potassium.

Homemade fruit Smoothie - Blend half a banana, 1 cup strawberries, 3/4 cup skim milk and ice cubes!

V8 V-Fusion Pomegranate Blueberry Juice - Sweet but not too sweet. This helps you with your memory!

Raspberry ice tea - it doesn't puff up your stomach like bubbly drinks will.

Holidays are filled with sugary confectionery deliciousness! So you want a sugar cookie have it! 

Let's start with some things you can have every day of the holidays...

2 chocolate strawberries - If they are dark chocolate covered even better! Strawberries have vitamin C so enjoy!

Handful of mixed nuts - Or if you prefer something a little less sweet for some of these! Nuts have monounsaturated fats that will keep your hair and skin healthy! (Pssst 20 nuts is a good portion size!)

A candy cane - Or the festive holiday icon is another snack you have one of each day of the holidays. It's low calories and long lasting

2 Hershey's Kisses - Honestly, experts say 2... but it's Christmas... Splurge and go for 5. I will be.

Now about about 3 times a week...

Caramel popcorn - Popcorn has fiber so two handfuls will fill you up without too much sugary caramel.

A sugar cookie - Instead of depriving yourself, have one and really enjoy it. You won't binge later.

Cheese and crackers - The mix of carbs and protein makes this a totally satisfying snack

Well what about 2 times a week...

Peppermint Bark - Keep the pieces small. Sweet treats make you feel hungrier.

Pumpkin pie - A healthy slice is about 2 and half inches wide at the top. Plus pumpkin means vitamin A!

So what about a big splurge once a week...

Starbucks Peppermint Twist Mocha - It's yummy but high in fat, so think of it as a coffee and a dessert.

And of course... Warm up drinks...

Silk Soymilk Nog - It's not too rich and pop it in the microwave for 30 seconds if you like yours warm.

Nestle Fat Free Cocoa with Marshmallows - Use skim milk which makes it richer than if you use water to make it.

Alpine Sugar free Spiced Cider Mix - Just add hot water and it's apple heaven for you!

Snack away my friends!

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