Stonehill Dining Services
Building a Healthy Snack Snack Tips: • Going longer than 4 hours between meals? Add a snack. • Eating healthy snacks will make choosing healthy meals easier. • College students in particular need bedtime snacks. • Use snacks to “fill in the nutritional gaps”. Missing dairy in your diet? Have a yogurt for a snack. Missing fruit in your diet? Have a banana for a snack. Contact Kim Pierce, RD, LDN
for a free appointment
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How do I build a healthy snack? Snacks are an important part of a healthy diet. They keep us from running on empty between meals. Snacks help fill in the “nutritional gaps” with missing food groups and nutrients. Whether you are choosing your snacks in the dining commons, at the Hill, or at the grocery store here are some tips to follow!
What are you in the mood for? TIP ­ If you eat what you really want, you’ll find you’ll eat less. If you really want something sweet you can end up eating an entire bag of pretzels and still not feel as satisfied as you would if you had just eaten a small piece of chocolate. • Want something sweet? Try……… Hot chocolate made with lowfat milk; trail mix with whole grain cereal, dried fruit, nuts and some small chocolate pieces; yogurt; jelly on whole wheat english muffin; small cookie with a glass of milk • Want something salty? Try……. Pretzels with hummus; trail mix with pretzels, mini triscuits, dried fruit, nuts; tortilla chips with salsa; mixed nuts • Want something savory? Try….. Whole wheat bagel with peanut butter, cup of vegetable soup, piece of plain or vegetable pizza Stock Up Your Room With Healthy Snacks From The Store TIP – Don’t go shopping on an empty stomach! Bring a list! Squeezable / drinkable yogurts Squeezeable fruits and applesauce Granola bars that are packed with nuts, whole grains and dried fruits. Avoid “glorified candy bars”. Nutrigrain bars Microwaveable low fat popcorn Whole grain crackers such as triscuits and string cheese Tortilla chips and salsa Peanut butter with whole grain crackers Make your own trail mix: whole grain cereal (such as chex, cheerios) + dried fruit + nuts + small amount of candy pieces. Mix and portion out in snack bags or containers Stock Up Your Room With Healthy Snacks From The Cafeteria or Hill TIP – Bring a snack back to your room with you after a meal. Packet of instant oatmeal with craisins or raisins Whole grain cereal (cheerios, mini wheats, chex, total) with lowfat, enriched soy or almond milk Yogurt with granola Pretzels with hummus Raw vegetables with hummus (from salad bar) Cottage cheese with mixed fruit (from salad bar) Peanut butter on a whole wheat english muffin, apple or banana Fresh fruit cup Simply to go Trail Mix, Chocolate Covered Peanuts, or Mixed Nuts Yogurt Parfait Yogurt Smoothie Odwalla Bar Make your own trail mix at ACES place: whole grain cereal (such as chex, cheerios) + dried fruit + nuts + small amount of candy pieces. Mix and portion out in snack bags or containers.