When you’re looking for something to munch on between meals, don’t reach for junk food that’s loaded with salt, fat and sugar! With a little advance planning, you can have snacks on hand that satisfy your hunger, boost your energy and keep you on track with good nutrition.
The Academy of Nutrition and Dietetics recommends that most teens and adults stick to snacks that are 200 calories or less. People who are more active or eat smaller meals can have snacks between 200 and 300 calories.

For healthy snacking:

• Eat only when you’re hungry; don’t snack out of boredom.
• Plan and proportion snacks ahead of time so that they’re on hand when you need them.
• Be safe by keeping perishable snacks on ice or in the refrigerator.

Here are a few ideas from the Academy of Nutrition and Dietetics and the American Heart Association for quick and healthy snacks:

• Whole-grain toast with low-sodium peanut butter.
• Fruit such as sliced pears or apples topped with one tablespoon of low-sodium peanut butter or dipped in low-fat yogurt.
• Homemade trail mix with whole-grain cereal, unsalted nuts or seeds and dried fruit, portioned into ¼ cup servings.
• Vegetables such as carrot and celery sticks, sliced bell peppers, zucchini or cucumber slices, broccoli or cauliflower and cherry or grape tomatoes dipped in hummus.
• Three cups of air-popped popcorn mixed with dried spices or a small amount of grated cheese.
• Fat-free or low-fat cheese.
• Graham crackers topped with nut or seed butter or dunked in low-fat vanilla yogurt.
• Microwaved quesadilla made with a whole-wheat tortilla, ¼ cup black beans,1-2 tablespoons low-fat cheese and 1 ounce of salsa.

For even more healthy snack options, see this list from the Academy of Nutrition and Dietetics and the American Heart Association’s guide to healthy snacking.

The key to helping your family develop healthy snack habits is to have wholesome, nutritious foods on hand. Jot down ideas for healthy treats that are most appealing to you and your family, then make your shopping list. Get your teens on board with healthy eating by involving them in selecting munchies and recipes they will enjoy.

Sources:
Academy of Nutrition and Dietetics
American Heart Association