We like to snack. Snack sales constituted 40% of the $370 billion packaged food market in the U.S. What we eat when we snack can make a difference in our health.

For example, waiting for hours between meals can wreak havoc on energy and blood sugar levels. Healthy between-meal snacks can help power you through a busy afternoon.

But don’t confuse snacks with unhealthy treats. Snacks are powerful combinations of whole foods, such as:

  • Banana with peanut butter
  • Carrots and hummus
  • Plain Greek yogurt with strawberries
  • Cheese and whole-grain crackers
  • Oat, nut and fruit granola bars (see recipe).

Unhealthy treats — including pastries, candy and chips — are high in fat, sugar or salt, but provide no nutrients to nourish or replenish the body. Eat them in small portions, as an occasional post-meal dessert.


Use these 5 suggestions to ensure healthy snack habits:

  1. INCLUDE PROTEIN: Nuts, seeds, eggs, yogurt, cheese and beans are excellent snack ingredients for keeping you feeling full and satisfied.
  2. ADD VEGETABLES OR FRUIT: Since most of us fall short on daily needs, adding fruits and vegetables to snack time helps you get much-needed daily servings.
  3. DON’T RELY ON SUGAR: Candy provides a quick jolt of energy and a subsequent crash, leaving you craving more sugar.
  4. CONTROL PORTIONS: Snacks should provide about 200 calories. Measure individual servings instead of eating mindlessly out of a large box or bag of food.

KEEP IT HANDY: Stash healthy, portable snacks nearby to reduce your cravings for treats.


granola bars

PEANUT POWER BARS

  • 1½ cups rolled oats
  • ¾ cup dates, pitted
  • 1 cup roasted peanuts, loosely chopped
  • 2 tbsp sunflower seeds
  • 2 tbsp honey
  • ½ cup peanut butter, smooth
  • *** I also like to experiment with chocolate chips and other fruits such as raisins, cranberries, etc into the mix during the mixing portion of the recipe

Preheat oven to 350˚F. Add oats to a parchment-lined baking sheet, and bake for 7-10 minutes, stirring once, until toasted and slightly brown. Set aside to cool for 10 minutes. In a food processor, blend dates for about 1 minute for a dough-like consistency. In a large bowl, combine toasted oats, dates, peanuts and sunflower seeds. In a small pan, warm honey and peanut butter over medium heat for 3-5 minutes, until runny. Pour peanut butter over mixture and stir to combine. Transfer to a parchment-lined 8″ x 8″ baking dish, and pack firmly into the bottom of the dish. Refrigerate until set, about 1 hour. Cut into 12 bars. Store in a sealed container at room temperature or freeze to preserve freshness.

 

Subscribe To Our VIP Newsletter

Join our VIP mailing list to receive additional content that goes even deeper into the latest news and updates from our team as well as our wellness partners.

You have Successfully Subscribed!