![\"nutrition\"](\"https:\/\/blogs.aupairinamerica.com\/vaf\/wp-content\/uploads\/sites\/30\/2010\/03\/nutrition5.gif\")
<\/p>\nMarch is Nutrition Month \u2013 Tip # 3<\/p>\n
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Make snacks work for you by choosing nutrient-rich foods from the MyPyramid food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:<\/p>\n
\u2022 Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day\u2019s calorie budget.<\/p>\n
\u2022 Snack only when you\u2019re hungry. Skip the urge to nibble when you\u2019re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.<\/p>\n
\u2022 Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.<\/p>\n
\u2022 Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.<\/p>\n
Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!<\/p>\n
Snacks with 200 calories or less:<\/strong><\/p>\n \u2022 One tablespoon peanut butter spread on slices of a medium apple<\/p>\n \u2022 One cup tomato soup with five whole-grain crackers<\/p>\n \u2022 Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese<\/p>\n \u2022 Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping<\/p>\n \u2022 Small baked potato topped with salsa and 1 ounce low-fat cheese<\/p>\n \u2022 Toaster waffle topped with \u00bd cup blueberries and 2 tablespoons low-fat yogurt<\/p>\n \u2022 Six whole-wheat crackers and one slice low-fat Colby cheese<\/p>\n \u2022 Fruit smoothie: Blend 1 cup fat-free milk, \u00bd cup frozen strawberries and \u00bd banana<\/p>\n \u2022 One 6-inch flour tortilla with \u00bc cup black beans and 2 tablespoons fresh salsa<\/p>\n \u2022 Quick-to-fix salad: 2 cups mixed greens with \u00bd cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing<\/p>\n \u2022 Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard<\/p>\n Snacks with 200 to 300 calories for active adults, teens and athletes:<\/p>\n \u2022 Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories.<\/p>\n \u2022 Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip<\/p>\n \u2022 Yogurt parfait: Layer 6 ounces fat-free yogurt, \u00bd cup berries and \u00bc cup granola<\/p>\n \u2022 Trail mix: Mix 20 almonds, miniature box of raisins, and \u00bc cup sunflower seeds<\/p>\n \u2022 Instant oatmeal made with fat-free milk with 1 tablespoon honey, \u00bd cup sliced peaches and dash of cinnamon<\/p>\n \u2022 One 4-ounce fat-free, ready-to-eat vanilla pudding with \u00bd cup fresh fruit and 5 vanilla wafers<\/p>\n \u2022 Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, \u00bd cup diced fresh veggies and one ounce low-fat mozzarella cheese<\/p>\n \u2022 Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter<\/p>\n \u2022 Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie<\/p>\n \u2022 Whole-grain toaster waffle with 1 \u00bd tablespoons chocolate-flavored hazelnut spread<\/p>\n \u2022 Banana split: banana sliced length-wise topped with \u00bd cup frozen yogurt and a tablespoon of chopped nuts<\/p>\n For more healthy eating tips, visit www.eatright.org.<\/p>\n","protected":false},"excerpt":{"rendered":"