Snacks can be and should be part of your healthy eating plan. Snacks help curb mid-morning and mid-afternoon hunger, and if planned well can contribute to your overall daily nutrient requirements. So how do you plan a healthy, satisfying snack?  It isn’t that difficult, a good rule of thumb is to choose a protein food along with a carbohydrate food. The protein food helps you to stay full longer and the carbohydrate food helps curb your hunger quickly and refuel your brain. No more 3:00 pm brain fog and fatigue. If you think of snacks as mini meals, as opposed to a high fat, high sugar treat, it may help you plan healthier snacks for you and your family.  

Below are some ideas and recipes.

• Cheese and low sodium crackers
• Unsalted mixed nuts and dried fruit
• Peanut butter and jelly on whole grain bread
• Fruit with low-fat plain yogurt (opt for Greek yogurt for extra protein)
• Vegetables and hummus
• Cereal with low fat milk
• Small whole grain tortilla and turkey wrap
• Whole wheat pita and hummus
• Boiled egg and whole grain toast or English muffin
• Fruit and vegetable smoothie with yogurt

Here is a no-bake granola bar that contains both carbohydrate and protein for a great snack https://sites.google.com/a/ilcreations.com/ilcnutrition/recipes/untitledpost. Make this black bean dip a head of time and snack on it for the week with baked tortilla chips, low sodium crackers or spread on a small whole wheat soft tortilla http://www.myrecipes.com/recipe/chipotle-black-bean-dip-with-corn-chips.