The Optimal Snack Equation

When choosing a snack, try to hit the nutritional targets below:

•  About 200 calories: Enough to satisfy your hunger, but not enough to take you off track.
• At least 3 grams of fiber: Fiber is digested slowly and helps sustain your energy. It also absorbs water and expands in your stomach to keep you full.
• At least 5 grams of protein: Protein helps increase satiety.
• No more than 12 grams of fat: This will help ensure that you don’t get more than 20 to 35 percent of your daily calories from fat, which is the U.S. Department of Agriculture’s recommendation.

Some examples:

•  An apple and a stick of low-fat string cheese or a tablespoon of peanut butter
• Spoonful of chicken or tuna salad (made with low-fat dressing) onto 10 whole-wheat crackers
• A handful of natural almonds or trails mix with dried fruit and nuts
• 1/2 100% whole wheat bagel thin, 1/2 tablespoon peanut butter and 4 strawberries