Here are some healthy ideas of snacks to have on hand at home or in your to-go bag. When you get cravings or in a time crunch, avoid having to stop for fast food or go into a workout without any fuel.
Salt Cravings Cured
Pop Chips! 1 serving
1 serving of soy crisps, rice crackers, or baked chips (potato, tortilla, vegetable)
1 serving of pretzels (glutino brand are my favorite, and they’re gluten free!)
tomato wedges sprinkled with salt and pepper (maybe over 1⁄2 cup low fat cottage cheese)
1⁄4 cup roasted edamame (try wasabi flavor for a spicy kick)
1⁄4 cup plain or flavored almonds (or nut of choice, though almonds are superfood)
light mozarella string cheese or Laughing Cow Light cheese wedges
100 calorie mini bag of popcorn (or “skinny pop” sold by the bag)
1/2avocado, drizzled with lime juice and lightly sprinkled with salt (also good over a rice cake)
hummus and veggies with nut thin crackers (ask me for “yummus”recipes!)
Sweet treats
1 frozen fruit pop or Italian ice• frozen banana (blended with a little almond butter or PB2 is like healthy vegan ice cream!)
1 cup berries, grapes, fruit salad or watermelon
1⁄2 C pumkin puree w/ 1⁄2 C plain nonfat yogurt w/cinnamon (maybe add a few chocolate chips!) • Envirokidz bars (healthy low cal rice crispy treats, no marshmallow, yum!)
Microwave apple or warm rice/rice milk sprinkled with cinnamon and/or nutmeg
Self-made pudding: One low-fat hot cocoa packet mixed with 4 oz plain nonfat yogurt
1 oz dark chocolate melted over 5 whole strawberries
1⁄4 cup Chocolate chips (yummy to keep frozen)
Salty + Sweet Combos
1 cups kettle corn, or “skinny pop” lightly salty and sweet
10 salted almonds mixed with 2 Tbsp raisins or Craisins
10 small chocolate or yogurt-covered pretzels (glutino also makes these!)
rice cakes covered with a thin spread of natural PB/almond better (or nutella)
1 apple with 1 oz. cheese
salted melon ( a southern tradition)
1⁄2 baked sweet potato with a little salt, cinnamon, and sugar• celery with one tablespoon of peanut butter and a few raisins (ants on a log!)
Caprese: sliced tomatoes with 1 oz low-fat mozzarella and 6 fresh basil leaves, salt, pepper, and a drizzle of EVOO and balsamic
Tortilla and/or a romaine leaf wrap turkey with 1 Tbsp hummus
By Breanne Nalder, MS, RDN
PLAN7 Endurance Coaching Dietitian and Nutrition Coach
*** For more ideas, recipes, and sport nutrition recommendations, contact Breanne Nalder, MS, RDN***
Breanne@plan7coaching.com
