7 Healthy Snacking Tips to Get You Through the Week

By Sharon Richter

When late afternoon rolls around, are you out of steam and looking for a snack? I hope so! If you ate a balanced breakfast and lunch, the food should be just about broken down, which means late afternoon is the right time for a boost of fuel for your body. Most of us tear open a bag of chips or head to the vending machine for a candy bar or bag of cookies, but these items will only provide instant gratification and are missing crucial nutrients to keep us going.

Here are some tips on what to look for in a healthy snack (along with some examples of the best ones to keep on hand for your upcoming busy days):

1. Protein will always help keep you full, so think about turkey jerky and/or low- or non-fat dairy products like Stonyfield Organic Greek yogurt or low-fat cheese.
2. Munching is always satisfying. It's more satisfying to chew our calories rather than drink them in a sweet soda or fruit drink. For a crunch, bring a snack bag of cut-up vegetables such as jicama, carrots, peppers or sugar snap peas.
3. If vegetables don't work for the crunch, try a portion-controlled low-fat and low-calorie chip like Pop Chips. They are popped, not fried!
4. Still craving afternoon sweets? Do it with a well-portioned protein bar like Balance Bar Dark Chocolate. Balance Bar offers a balanced 40-30-30 ratio of carbohydrates, protein and fat designed to provide you with the lasting energy you need to keep going all day.
5. Take some advice from squirrels: Nuts are one of the best items to snack on! They are packed with nutrients and loaded with healthy fats to keep you full. If you are not the biggest nut fan, try a nut butter such as Justin's peanut butter, which is available in individual squeeze packs. They are the perfect portion-controlled snack to grab on your way to work. Plus, one squeeze pack has eight grams of protein to help fight off hunger. Enjoy a pack with a sliced apple -- and remember to keep the skin on for extra fiber.
6. Maybe you crave a snack that is salty and sweet? Try some dried fruit -- two tablespoons of goji berries mixed in with two cups of air-popped popcorn is an excellent snack. These berries are loaded with antioxidants, and air-popped popcorn is a great low-calorie snack.
7. Did you know that the yolk of an egg is a great brain food? Try a hard-boiled egg for a snack. Limit the yolks to five per week if you have high cholesterol.

The key to healthy snacking is to have a bunch of these on hand so you don't end up stuck hungry somewhere and feeling that you need to make an unhealthy choice. Stock up your car, purse, gym bag, desk or wherever you are with a variety of great snacks!

Enjoy, and snack on!

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3 Healthy Snacks Under 200 Calories

1. Simply Sweet Potato Fries

Try this great alternative to french fries. Pre-heat your oven to 350. Slice one sweet potato into thin strips and toss with 2 teaspoons of olive oil, salt and pepper. Place them on a parchment paper-lined pan or cookie sheet and bake for 10 to 12 minutes. If you like your fries extra crunchy, leave them in for one additional minute. CALORIES: 191.

2. Raspberry and Greek Yogurt Parfait

Did you know that many ready-made parfaits available in stores are filled with sugar? For a healthier and lighter version, try making your own at home. In a bowl, mix ¾ cup of plain low-fat Greek yogurt with 1 teaspoon of pure vanilla extract. Then layer 1 cup of fresh or frozen raspberries and the yogurt into a clear glass cup and garnish with a couple of mint leaves. CALORIES: 189.

3. Seaweed Tofu Wrap

Try our sushi inspired roll. Mix ½ a cup of shredded red cabbage with 1 tablespoon of sesame oil. Then, on a sheet of seaweed, place firm tofu, some cabbage and roll it up as to make a sushi roll. If you are preparing this to go, try wetting the edge of the seaweed sheet to help it stay wrapped. If you prefer a crunchier roll, skip the water and prepare to eat on the spot. CALORIES: 177.

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