Snacking Ideas

All too often our good eating intentions are derailed at about 3 o'clock in the afternoon when the mid-afternoon munchies hit. But with a little up front preparation, you can fend off the snack attack and keep your new habits on track.

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  • Snacking at Home

    • The key to healthily fending off the munchies is having a stash of good-for-you grab-and-go options available. Of course, fruit and vegetables are an ideal choice, but you're not as likely to opt for them if they're not "prepared" first. Cut up melon, pineapple, oranges, carrots, celery, broccoli, cauliflower and zucchini, and store in plastic bags or tubs. This way you'll be more likely to munch on them first because you'll have quick and easy access to them.
    • Have hummus on hand and use as a dip to add flavor and substance to those fruits and vegetables. Made from chickpeas, it's a great way to add a little protein to the vegetable snacks. Peanut butter is another protein-packed option that's a natural on celery or bananas. But try to limit yourself to a tablespoon or two at most—calories can add up in a hurry.
    • Popcorn is a delicious, crunchy and filling snack. Pop your own and skip the butter, or try one of the several reduced-fat microwave popcorns. You can eat it plain, or add a sprinkle of cinnamon and a little sugar, seasoned salt or a bit of dry ranch salad dressing mix.
    • Soup is a great, wholesome snack for the kids after school. They'll love Campbell's® Condensed Kids' variety of soups for their fun flavors and cool pasta shapes—you'll love them because they’re healthy, and many contain whole grain noodles and 1/2 a serving of vegetables. Float a few Pepperidge Farm® Cheddar Made with Whole Grain Goldfish® crackers in the soup for a simple crunchy treat.

  • Snacking on the Road

    • On long road trips, you'll save money and stay on the healthy eating path if you pack a cooler and fill it with fresh fruit, vegetables, whole-grain mini bagels with peanut butter, and sandwiches made with whole-grain bread and lean meats. String cheese and hand-held yogurt packets are other good options.
    • Freeze plastic bottles of water or 100% fruit or vegetable juices and use them as "ice" in the cooler. Saves room and eliminates sloshy, wet snacks!
    • Snacks like pretzels, sunflower seeds and Pepperidge Farm® Goldfish crackers are delicious options when you need a savory crunch. For sweet cravings with chewy texture, you can't beat dried fruit—raisins, apples, peaches, banana chips or dried cranberries. Remember that dried fruit is higher in calories than its fresh fruit counterpart so limit serving size to 1/4 cup.
    • When flying, it's very important to stay hydrated to maintain energy. Be sure to drink plenty of fluids before, during and after the flight. Choose beverages with servings of fruits or vegetables, such as V8® 100% vegetable juice, V8 V-Fusion® or Campbell's® tomato juice for a hydrating and satisfying snack.
    • In-flight packets of peanuts contain protein and will help satisfy without making you sleepy. And it's always a good idea to have a supply of carry-on snacks available in your backpack or purse—granola bars, whole wheat crackers, trail mix and packets of 100 calorie treats will keep the kids (and you!) happy and prevent a run to fast food chains on the concourse during layovers.

  • Snacking on Vacation

    • When you're on vacation, try to keep the same eating schedule you have when you're at home, but give yourself permission to relax the rules a little bit—after all, you're on vacation! One approach might be to start with a healthy, energizing breakfast such as oatmeal, whole-grain toast and fresh fruit (they'll give you energy for sightseeing and strenuous activities, like hiking), then allow for a treat at lunch or in the afternoon.
    • Keep a water bottle within reach—often, thirst is mistaken for hunger and you can keep pangs at bay just by staying hydrated.
    • If you're planning hikes or long walks, take along some trail mix to keep energy levels up until lunch. Make your own mix by blending whole nuts (peanuts, almonds, sunflower seeds) with dried fruit (raisins or cranberries) and a small amount of chocolate chips.
    • Limit alcohol consumption. There's a ton of empty calories in cocktails. Instead, sip fruit juices laced with club soda and a squeeze of lemon or lime.

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    Raspberries and blackberries spoil quickly in their packaging. To prolong their life, line an airtight plastic container with paper towels, then arrange lightly rinsed fruit, stem side down, on the towels. Covered and stored in the refrigerator, the berries will stay fresh several days longer.

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