Snacking to Success: Great Ideas for In Between Meals

By Rose Reisman

- Snacking is an important part of your food day. Having healthy snacks in between your meals is a great way to keep your energy up and prevent overeating at the next mealtime. Unfortunately, its hard to figure out what’s a healthy snack and what just masquerades as a good option.

If you don’t want to read further, this is the key point: Your best bet is always to go with fresh, whole foods, but beware of portion control. This is not a meal, this is a snack.

I know, not a surprise, but often the simplest ideas are brilliant.

Plan your snacks around Canada’s food guide for healthy eating. For a best bet, try to combine 2 or more food groups (see examples below).

Read on for healthy snack ideas:

· Fresh fruit. You can cut yourself or go to the grocery store and get fruit cups that are already prepared. Be prepared to pay more for the service. If you want to save money, just do it yourself.

· Raw veggies including carrots, peppers, zucchini, cherry or grape tomatoes.

· Baby carrots and whole wheat pita triangles with hummus.

· Pumpernickel bread (1 slice) with peanut butter and banana. Yum.

· Sweet red, yellow or green peppers and bread sticks with salad dressing or low fat dip.

· English muffin with melted cheese and apple slices.

· Dark green leafy salad with orange sections and almonds.

· Nuts, pumpkin or sunflower seeds. Don’t overdo it on the nuts, have a handful.

· Plain popcorn - ¾ cup. Make sure to drink water with it.

· Water, milk, fortified soy beverage or 100% fruit juice. Water is not a snack, but is an important part of your diet. Make sure you drink it.

Avoid snacks that are high in calories, fat, sodium and sugar. Those defeat the whole purpose of having a snack. You probably shouldn't be having doughnuts, chocolate, candies, popcorn with cheese, pastries, fried, soft drinks, etc... These snacks have a tendency for rapidly increasing your blood sugar, whereby you may feel tired, lethargic and unable to concentrate, once those sugars dip.

is an entrepreneur whose strength lies in recognizing the ever-changing needs of the wellness marketplace. She is an author, health and wellness consultant, caterer, public speaker, media personality, and mother of four children. For more articles like this one, please visit

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