Healthy Snacks with 2 Recipes

Snacking can be good for you, or not, depending on what you eat (and how much). You can keep hunger at bay between meals and get extra nutrition by choosing nutrient-dense foods, or you can nosh on energy-dense foods and pack on the pounds quickly if you're not careful. 

Think of your snack as a mini-meal and keep it balanced. Watch your portions and choose a little protein with healthy fats and high fiber carbs. You'll feel satisfied without over eating. Choose more fruits, vegetables and whole grains and fewer sugary, high-fat treats. Here are some ideas for healthy snacking.

• Spread peanut butter on six whole grain crackers and serve with one ounce of cheese (about the size of a pair of dice).

• Cut an apple into bite-size chunks and add them to 1/2 cup low-fat cottage cheese. Sprinkle one tablespoon chopped walnuts or pecans (and a little honey if you like sweetness).

• Slice a whole-grain pita into 6 wedges and serve with hummus and a handful of fresh berries on the side.

• Make a fruit and cheese plate to share. Slice on apple and one pear, and serve with fresh grapes, whole grain crackers and a few thin slices of your favorite cheeses.

• Combine one cup plain low fat yogurt with 1/2 cup blueberries or strawberry slices, and 1/4 cup chopped walnuts or almonds. Add just enough honey to suit your taste.

• Spread almond butter on a piece of whole-wheat toast and add a spoonful of 100% fruit spread. Serve with a glass of non-fat milk.

• Serve olives and marinated red peppers with one slice of warm whole-grain bread.

• Bake your own tortilla chips and serve them with a chunky mango-black bean salsa.

• Make a bowl of hot oatmeal and serve with a sliced banana, 1/2 cup berries and a splash of non-fat milk.

• Have a small salad with spinach leaves, broccoli florets, tomato slices and top with 1/4 cup shredded cheese and one tablespoon of your favorite dressing.
 

If you really want to splurge on a candy bar, potato chips or a cookie, remember that it's fine to do that once in awhile (even once a day if you keep within your calorie budget), but keep your portions small -- just one cookie or a small candy bar. Keep these not-so-healthy treats to 200 calories or less, which the USDA calls discretionary calories. 

Baked Tortilla Chips

When you crave a savory snack or need some low fat chips for your dips and salsas, try these baked tortilla chips.

Cook Time: 10 minutes

Total Time: 10 minutes

Ingredients:

• 8 fat free flour tortillas
• Cooking spray
• 1/2 tsp chili powder (optional)

Preparation:

Preheat oven to 400 degrees. Lay out tortillas and briefly spray both sides with oil. Add chili powder if desired. Cut each tortilla into eight triangles. Bake on cookie sheets for 8-10 minutes until crisp and golden. Makes 8-10 servings.

Mango-Black Bean Salsa

This is a fresh, colorful salsa that goes well with chicken, pork or fish dishes. It's also a perfect fat-free dip for baked tortilla chips.

Prep Time: 10 minutes

Total Time: 10 minutes

 

Ingredients:

• 1 large mango, chopped
• 1/3 cup red onion, chopped
• 1 cup black beans, rinsed and drained
• 1/4 cup freshly chopped cilantro
• 1 jalapeno pepper, seeded and finely chopped
• Juice of 1 lime

Preparation:

Combine mango, red onion, black beans, cilantro and jalapeno in a medium bowl. Squeeze lime juice over mixture. Stir well, cover and refrigerate until ready to use.

Baked Tortilla Chips with Mango-Black Bean Salsa