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How to Build Healthier Snacks

By Donna Acal, RD on August 07 2017 | Nutrition & Recipes

Balance your day with simple snacks that are low in sugar and rich in protein and healthy carbohydrates.Plan to have your favourite snack when meals are separated by periods longer than 4 to 5 hours to help you:

  • Reduce dinner portions
  • Sustain energy levels throughout the day
  • Avoid sugar cravings
  • Manage weight


PROTEIN
Nuts (10-15 or 2 Tbsp.)• Natural nut butter (2 Tbsp.) • Plain yogurt (175 ml) • Hummus (¼ cup) • Cheese (≤20% m.f.) (30g)• Cottage cheese (¼ cup) • Hard-boiled egg • ½ Small can of tuna (40g) • Edamame (soybean) (½ cup)• Glass of milk (250 ml) or enriched milk substitute with a scoop of sugar-free, naturally-sourced protein powder

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CARBOHYDRATES
Fruit (med-size or ½ cup) • Raw vegetables (½ cup) • Whole-grain crackers (4-7)• High-fiber breakfast cereal (1/4 cup) • Dark chocolate (>70% cacao) (2 pieces)

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HEALTHY SNACK
Examples: 10-15 almonds with an orange • Whole fruit with a glass of milk or homemade yogurt smoothie
• Low-sugar, protein-rich granola bar • ½ Avocado & canned tuna • Pear slices with almond