FACT: We can get hungry between meals.
FACT: We often can’t think of what to snack on so we just start grabbing whatever is around.
To help us remember smart snack ideas that can actually tide us over until our next meal…I created my TOP 10 SNACK CARD. It’s the size of a business card (cute!) so you can easily have it around as a handy snack reminder.
👉 Keep snacks between 100-200 calories each.
👉 Choose snacks w/ the powerful combo of produce + protein. Produce gets you full, protein keeps you full.💥
👉 Eat 0-2 snacks per day, if/when you’re hungry. Some days you may not need a snack, some days you may need up to 2.
My Top Ten Snack List
Each is about 150 calories and contains produce + protein:
▪Pear (1) 🍐+ Pecans (10)
▪Carrots (1/2 c.) + Hummus (1/4 c.)
▪Orange (1) 🍊+ Pistachios (30)
▪Cherry tomatoes (1/2 c.) + String cheese (1)
▪Grapes (1/2 c.) 🍇+ Roasted chickpeas (1/4 c.)
▪Green apple (1) 🍏
▪Celery (3) + Nut butter (1.5 tbsp)
▪Berries (1/2 c.) 🍓+ Plain 2% yogurt (1/2 c.)
▪Banana (1) 🍌+ Pumpkin seeds (1/4 c.)
Print THIS SNACK CARD. Then fold-cut-tape it together and keep it in your wallet, on your desk, in your snack drawer, or on the fridge
AND…want even more SNACK IDEAS? Click HERE for 50 PRODUCE + PROTEIN SNACK IDEAS you can easily print out! OMG! SNACK-TASTIC!!
Kathy McMullin says
I love getting Dawn’s newsletter…so important to stay abreast of nutrition choices to stay healthy. I’m learning so much that I can apply to my everyday eating plan. I’m especially looking for information about sugar’s impact on our health…and ways to cut the sugar that is in so many foods. Is natural sugar (aka fresh fruit) better assimilated than sugar in our foods? Is eating protein with fruit a better way to include those natural sugars into our diet? Thank you so much for all you do. Kathy Mc
DJ Blatner, RDN says
Thanks for the high vibes! I’m so glad you read the weekly Nutrition WOW newsletter & use the info in your own life! Take a look at SUGAR SCHOOL, it’s a 4-part series ALL ABOUT SUGAR! And to answer your specific question: The goal is to eat 1-2 pieces (or cups) of fresh fruit each day. It can help you crave less processed sweets, adds extra fiber & nutrition to your body cells, and the people who live the longest, healthiest lives eat fruit daily! xx