HEALTHIER
HEALTHY FOOD · JULY 2018
SUMMER
SNACKING
Summer means being on-the-go, enjoying
the hot weather, and—likely—a less-than-
predictable schedule. Planning ahead and
incorporating healthy snacks are great
ways to make sure you stay on track with
maintaining your weight loss when life is busy.
Here are some fast, easy, and delicious snack
ideas for when you’re short on time:
MAKE YOUR OWN
100-CALORIE SNACK PACKS.
You know why these snack packs are
everywhere you look: They control portion
size and calories, making snacking a no-
brainer. But you can do it at home for far
cheaper, while eating a more nutritious and
filling snack that feels like dessert. Simply
slice a small banana, or a cup of blueberries
or other berries, and top with 4 tablespoons
light whipped cream. Voila! A simple snack
that tastes far more decadent than its 100
calories. Make it fit your hectic lifestyle by
making a batch ahead of time and placing
each serving in a freezer-safe container.
Freeze for at least two hours, and then grab
one when you’re heading out the door. In an
hour (or even less if the weather’s really hot),
you can enjoy it poolside or at the beach,
when you’re craving something cool and
refreshing.
BRING BACK THE SATISFYING
CRUNCH OF A SNACK.
Yes, you can still have the crunchy snacks and
dips you’re craving. The trick? Enjoy them
with the favorite raw veggie of your choice.
You’ll get double the food while adding few
calories.
Here are some examples:
10 pretzel chips with a cup of baby
carrots and 2 tablespoons hummus: 175
calories.
10 baked potato chips with a cup of
sliced cucumbers and 2 tablespoons light
ranch dressing: 150 calories.
5 bagel crisps with 5 celery logs and 2
tablespoons light cream cheese: 160
calories.
Bonus: All of the dips mentioned are available
in single-serving containers in the portion sizes
above, making them easy to pack, grab, and go!
INDULGE IN SUMMER’S BEST.
You can still enjoy your childhood favorites on your
medical weight loss plan. When you’re craving something
that screams summer, but have to leave in five minutes
for your daughter’s swim meet, try these fast and low-cal-
but-filling versions:
A. Pizza. Grab a 100-calorie bagel or flat bread (available
in the bread section of your supermarket), a slice
of fat-free mozzarella cheese, and a small turkey
meatball (available in the frozen foods section of
your supermarket—thaw for 20 seconds in the
microwave), sliced thinly. Layer ½ the meatball slices
on each side of the bagel and top each bagel half with
½ slice fat-free cheese. Toast in toaster oven for a
minute or until cheese is melted. Presto! You’ve got a
filling snack for only 200 calories.
B. Cheese Pretzel. Buy frozen soft pretzels at your
supermarket (SuperPretzel is one brand—each
pretzel is 150 calories). Top one with a slice of fat-free
cheddar cheese and microwave until pretzel is hot
and cheese is melted. For 180 calories, you’ve got a
tasty snack (that you can eat with one hand as you’re
walking out the door!).
40 HEALTHY MAGAZINE
*
Remember to adjust
your dinner portions
when you add a snack
during your day. This
is a great way to
start tuning into your
body—you should want
a bit less for dinner
because you added a
small but filling snack
at the right time during
your day. And that’s
what snacking’s for!
By Suja Pilli, MD and
Shaun J. Adams,
MSN, FNP-C