Nutritious snacks or mini meals throughout the day can provide a steady supply of energy to your brain and muscles, keep your metabolism revved up, and prevent over-hungriness and over-eating later. However, it’s important to pay attention to your snack choices and portion sizes to avoid unwanted weight gain and sluggishness!

One small box of whole grain cereal with fat free or 1% low fat milk

One carton of low fat yogurt sprinkled with high fiber cereal

A small dish of low fat cottage cheese and canned or fresh fruit

One string cheese and piece of fresh fruit

A small cup of edamame (boiled soybeans)

One handful of your favorite nuts (peanuts, almonds, cashews, pistachios…)

A small whole-wheat pita spread with hummus

1/2 of a turkey sandwich

A small 3oz. can of tuna with 4-6 crackers

2 rice cakes spread with natural peanut butter

Apple slices or celery sticks with natural peanut butter

Sports bar with 10+ grams of protein (avoid ones with high amounts of saturated fat or hydrogenated vegetable oils)

English muffin pizza with tomato sauce and low fat mozzarella cheese

Low fat frozen dinner (<300 calories)

Canned tomato or broth-based soup; Dehydrated bean soup.

A small tortilla filled with salsa and a little low fat grated cheese or mashed beans

To avoid overeating and gaining weight, always pre-portion your snacks onto a plate, bowl, napkin, or small plastic bag. Don’t snack directly from the bag or box.

Try to separate eating from working at your computer or watching TV. Instead, eat at a table in a relaxed environment.

For lasting energy and satisfaction, choose snacks that have carbohydrate and protein. Protein contributes to feelings of fullness and increases levels of brain chemicals that make you more alert.

Protein (as well as fat) helps stabilize blood sugar levels and promotes satisfaction.