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NOURISH

Tips for healthy snacking

Portion control and mindfulness are vital skills needed to maintain a healthy eating lifestyle. The first place your eye should go on any snack is serving size. Ask yourself: Is this a realistic portion size for me? If it's too small will I eat more or want to eat the whole container or package?  

Here are some snack guidelines:

Eat 2-3 snacks a day, between larger meals, and keep snacks...

  • to less than 200 calories
  • at about 15 grams of total carbohydrates in processed products
  • at about 30 grams of total carbohydrates for natural sources (fruit, milk, nuts)

Keep your eyes on the serving size

Many frozen ice cream or yogurt treats come in pints. A normal serving size is 1/2 cup or about four servings per container. However, some new, low-calorie frozen treats make it seem reasonable for you to eat the whole container in one sitting by sharing the calorie count for the pint on the front of the container. You see this and your brain says, "Yes! If I eat the whole thing, 280 calories really isn't that bad." Just remember that if you resist that little voice in your head, and stick to the normal serving size of 1/2 cup you'll consume just 70 calories. That's a much healthier snack, plus you'll have three more servings to enjoy during the week. 

Glance at the ingredient list

Ingredients are listed in order by amount: The largest at the top of the list, the smallest at the bottom. Look in particular for how the snack is sweetened, which fats are used (are they processed/added sugar or natural sugar) and where in the ingredient list each falls.   

What's the best snack for you?

That's entirely up to you, your taste buds and your budget. For me, I love these frozen yogurt parfait pops which are low in calories, fats and sugars, and include protein and fiber. And, because I make it myself, I control the ingredients and know exactly what is in each one.  

Frozen Yogurt Parfait Pops

Ingredients and servings are flexible and depend on the size and number of pops you want to make. This recipe makes 6 pops:

1 cup fresh or frozen blueberries, washed
1 cup cut up fresh or frozen strawberries, washed
1 1/2–2 cups Greek light yogurt 
1/3 cup low-sugar granola 

Blend blueberries to desired consistency. Put in a bowl and set aside. Blend strawberries to desired consistency. Put in a bowl and set aside. Layer ingredients into your molds. Make your own pattern! If using disposable cups place them on a baking sheet covered with foil. Freeze overnight and enjoy! 

Nutrition facts per pop
85 calories, 16 grams total carbohydrate, 8 grams natural sugar, 6 grams protein, 1.5 grams fat

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