Snacks, Snacks, Snacks!!!

Here are some healthy ideas of snacks to have on hand at home or in your to-go bag. When you get cravings or in a time crunch, avoid having to stop for fast food or go into a workout without any fuel.

Salt Cravings Cured

  • Pop Chips! 1 serving

  • 1 serving of soy crisps, rice crackers, or baked chips (potato, tortilla, vegetable)

  • 1 serving of pretzels (glutino brand are my favorite, and they’re gluten free!)

  • tomato wedges sprinkled with salt and pepper (maybe over 1⁄2 cup low fat cottage cheese)

  • 1⁄4 cup roasted edamame (try wasabi flavor for a spicy kick)

  • 1⁄4 cup plain or flavored almonds (or nut of choice, though almonds are superfood)

  • light mozarella string cheese or Laughing Cow Light cheese wedges

  • 100 calorie mini bag of popcorn (or “skinny pop” sold by the bag)

  • 1/2avocado, drizzled with lime juice and lightly sprinkled with salt (also good over a rice cake)

  • hummus and veggies with nut thin crackers (ask me for “yummus”recipes!)

Sweet treats

  • 1 frozen fruit pop or Italian ice• frozen banana (blended with a little almond butter or PB2 is like healthy vegan ice cream!)

  • 1 cup berries, grapes, fruit salad or watermelon

  • 1⁄2 C pumkin puree w/ 1⁄2 C plain nonfat yogurt w/cinnamon (maybe add a few chocolate chips!) • Envirokidz bars (healthy low cal rice crispy treats, no marshmallow, yum!)

  • Microwave apple or warm rice/rice milk sprinkled with cinnamon and/or nutmeg

  • Self-made pudding: One low-fat hot cocoa packet mixed with 4 oz plain nonfat yogurt

  • 1 oz dark chocolate melted over 5 whole strawberries

  • 1⁄4 cup Chocolate chips (yummy to keep frozen)

Salty + Sweet Combos

  • 1 cups kettle corn, or “skinny pop” lightly salty and sweet

  • 10 salted almonds mixed with 2 Tbsp raisins or Craisins

  • 10 small chocolate or yogurt-covered pretzels (glutino also makes these!)

  • rice cakes covered with a thin spread of natural PB/almond better (or nutella)

  • 1 apple with 1 oz. cheese

  • salted melon ( a southern tradition)

  • 1⁄2 baked sweet potato with a little salt, cinnamon, and sugar• celery with one tablespoon of peanut butter and a few raisins (ants on a log!)

  • Caprese: sliced tomatoes with 1 oz low-fat mozzarella and 6 fresh basil leaves, salt, pepper, and a drizzle of EVOO and balsamic

  • Tortilla and/or a romaine leaf wrap turkey with 1 Tbsp hummus

By Breanne Nalder, MS, RDN
PLAN7 Endurance Coaching Dietitian and Nutrition Coach

*** For more ideas, recipes, and sport nutrition recommendations, contact Breanne Nalder, MS, RDN***