Stack Your Snack!

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Thinking about that morning or afternoon snack….you don’t want to overdo it, yet you need something so that you can make it through your day without feeling famished at dinner time, and looking to eat anything and everything in your kitchen! The best thing is to be mindful of your snacks, and to “stack them” with the key macros: protein, good fat, whole grain carbs….which will ensure you will get some added fiber to keep you full. Plus, you also want to be mindful of your snack portions, because, without thinking, it can all of a sudden become a meal! So here are some easy tips for the rules of the road for snacking:

1. Think about your snack being around 150-200 calories. There’s a lot of nutrient dense foods that you can eat and feel quite full and satiated.

2. Use the TRIAD stack approach:

PROTEIN:  1/2 cup Greek Plain Yogurt, 1 hard boiled egg, 1/2 cup beans, 1/4 cup cooked quinoa, 2 tablespoons hummus, 1/2 cup cooked edamame

PROTEIN/FAT combos: 2 teaspoons nut butter, 10 almonds, 20 pistachios, 7-8 walnuts or cashews

HEALTHY FAT: 1/4 avocado, 1 teaspoon olive oil

HEALTHY CARBS: 1 piece of fruit or 1 cup berries, 1-2 cups greens or roasted non-starch veggies (broccoli,green beans, cauliflower)

WHOLE GRAIN CARBS: 1 slice whole grain bread (70-100 calories) 1 rice cake, 1/4 cup cooked grains

Then mix and match! Here are my favorites:

  1. 1 sliced apple with 2 teaspoons nut butter

  2. 1 hardboiled egg with 5 mini peppers

  3. 4 tablespoons hummus with 10 baby carrots

  4. 2 clementines with 20 pistachios

  5. Rice Cake with 1/4 avocado and 4 cherry tomatoes

  6. 2 cups roasted cauliflower with 1 tablespoon tahini

  7. 1/2 cup non fat greek yogurt with 1/2 cup berries and 1 tablespoon sliced almonds

  8. 2 cups arugula, 1/2 cup blueberries,  fresh lemon juice and 2 tablespoons shaved parmesan cheese

  9. 1 peach and 6 almonds

  10. 1/2 cup edamame with a splash of tamari and sesame oil, with 1 hardboiled egg

3. If you are going to be gone for the day, pack your snacks up and take with you! A little planning goes a long way!!

4. Pre-cut your veggies at the beginning of the week, so there will be no barrier to taking snacks. Veggies are a great nutrient dense snack with a lot of fiber, and perfect for snacking. You can even pre-roast your veggies too!

5. Cutting up your fruits and veggies will create more satisfaction and will allow you to eat a little slower, which is better for you. 

Mona Dolgov