Each day we make hundreds of decisions about food.  What to buy at the store, what to choose from the vending machine, what beverage to order at the restaurant and what to snack on mid-afternoon are just a few examples. Poor decisions can make snacking a bad habit. But with a little planning, smart snacking can provide key nutrients that may be missing in the diet.  The dairy group packs a powerful nutrition package and can be paired with any food group to tide you over until the next meal.

Is Snacking Healthy?

Yes.  Snacking between meals can be an ideal way to ensure a healthy, balanced diet.  Fueling your body every 3-4 hours helps control blood sugar and appetite, increases energy levels and can help you maintain focus throughout the day.  Make sure to choose snacks wisely, not out of boredom.  Eating without distractions such as the TV or computer can help keep calories in check.

What snacks should I choose?

Snacks that contain protein and fiber can help promote satiety, or a feeling of fullness.  Dairy foods provide 8 grams of protein per serving and can be paired with whole grains, fruits and vegetables. Healthy snack ideas include string cheese with whole grain crackers, yogurt mixed with fresh fruit and granola, whole grain tortillas filled with turkey and cheese or whole grain cereal and milk. 

How do I control my snack portions?

Although snacking can be healthy, it’s important to pay attention to portions and calories. Plan ahead by packing lunch and snacks to bring to work or enjoy in the car. Scan food labels closely for portion sizes and calories, as many packages contain multiple servings.  Portion foods out and use single-serve bags to prevent over eating.  Take advantage of food and nutrition apps to help track progress throughout the day.  The dairy case offers many options for portion control.  Single serving milks, string cheese and individual yogurt cups in a variety of flavors can help you reach the recommended three servings of dairy per day and keep your calories at bay.

Looking for healthy quick-fix snack recipes? St. Louis District Dairy Council’s “Quick ‘N Easy Dairy Snacks,” can help. For a copy, call (314)835-9668 or email info@stldairycouncil.org. For more tasty and nutritious recipes, check us out on Facebook at STLDairyCouncil.

Quick ‘N Easy Dairy Snack Recipes:

 Coco-nana Shake: Blend a cup of low-fat chocolate milk, a banana and ice cubes.

 Cheesy Snack Mix: Mix ½ cup grated Cheddar Cheese with popcorn and pretzels.

 Cucumber Crunch: Mix diced cucumber with a cup of low fat plain yogurt, mint and a pinch of salt and pepper.  Spread on whole wheat pita wedges.

 Vanilla Crunch: Top low fat vanilla yogurt with crushed pecans and cinnamon.

 Roll ‘n Dippers: Roll Monterey Jack cheese into a whole wheat tortilla and dip in salsa.