Snacks are an important part of a healthy diet. Snacks provide us with energy throughout the day to keep our body functioning at its best.

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1 Snacks are an important part of a healthy diet. Snacks provide us with energy throughout the day to keep our body functioning at its best. This also helps prevent us from getting grumpy from lack of energy or hunger. It is important to choose healthy snacks that are good for our body to give it the fuel it needs.

2 Unfortunately many snacks eaten by Americans are not as healthy as they could be. These snacks are high in calories, fat, sugar, and salt instead of vitamins, minerals, and nutrients. While these snacks are not necessarily bad, if they are eaten too often they start to have negative effects on our health. Since they lack nutrients, they also don t keep our body full for very long and can sometimes cause us to become more tired.

3 When choosing which snacks to eat, refer to MyPlate and choose snacks from a variety of different food groups. Choosing snacks this way will provide your body with healthy, filling snacks that will keep you full and give you energy! Which foods represent which food groups? Apples = Fruits Carrots = Vegetables Whole Grain Bread = Grains Walnuts = Protein Milk = Dairy Let s go through some healthy snack combinations.

4 Mixing yogurt with fruit is a great way to incorporate the dairy and fruit food group. The best part about this snack is that there are so many different combinations you can try! You can try out many different yogurt flavors such as vanilla, strawberry, raspberry, peach, and cherry. What kinds of fruits and berries would you like to pear these with? Examples: Blueberries Strawberries Raspberries Peaches Etc. You can also try adding granola to incorporate the grain group. If you don t like yogurt, cottage cheese is a great replacement.

5 Chips and salsa is a great way to incorporate tomatoes and other fruits and vegetables with the grain group. If you like peanut butter, you might also want to try the classic PB&J. The mix of peanut butter and jelly on whole wheat bread provides a filling snack that incorporates grains, fruits, and protein. Drinking a glass of milk with this snack also includes the dairy group, providing your body with calcium. Another recipe to try is peanut butter on toast with a banana. This is a yummy snack that provides a good balance of fruit, grains, and protein.

6 Other snack combination includes cheese and crackers. This snack fills you up by incorporating the grain and dairy group. If you wanted to add a lunch meat, you could make little sandwiches and also include the protein group. Do you have a favorite type of cheese and/or cracker? Try adding fresh vegetables, such as carrots, along with your cheese and crackers. These types of snacks are quick and easy to pack in your lunch or carry with you on the go while also filling you up. What other fruits and vegetables could you have for a snack? Examples: Apples Oranges Celery Sticks (can try with peanut butter) Snap Peas Broccoli

7 Here are some other ideas of yummy snacks you can eat! These examples include: Dried Fruit Granola Bars Hummus with crackers and vegetables

8 Now that you have some snack ideas, and may be thinking of snacks you already like, it is time to put those ingredients on your grocery list! Including snack items on your grocery list will help you continue to choose healthy foods and also save you money. When you are prepared with snacks for the week you can avoid eating from vending machines or fast food establishments. What are some snacks you would like to put on your grocery list? Examples: Carrots Celery Milk Apple Yogurt Whole Grain Crackers Granola String Cheese

9 Just because you are eating a snack doesn t mean you have to eat on the go. Take time to enjoy your snack just like you would want to enjoy your meal. Snack time is an important part of your every day diet and it is important to treat it that way. Pick a spot you like to eat your snack. If you are at work, you can even include a quick walk around the building for some physical activity. Snack time is meant to re-energize your body!

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