December 18

Mid-Morning Snack–10:00a.m.
It’s important to get the right balance of nutrients in your five meals per day. Your mid-morning snack and afternoon snack are just as important as your regular meals.   Healthy snacks of protein and complex carbohydrates will stop you from eating the wrong foods and keep you full and satisfied until your next meal. {+}

Munch on these Mid-Morning Snacks:

Monday: 1 medium size apple with a handful of almonds or one teaspoon of almond butter.

Tuesday: Mix ½ cup low-fat, plain yogurt with your favorite fresh fruit. Top with 1 teaspoon of low fat granola with nuts and raisins.

Wednesday: 2 hard boiled eggs mixed with one teaspoon of hummus on a piece of whole wheat bread, toasted if you like.

Thursday: 1 cup of your favorite oatmeal with weight control maple brown sugar and one whole egg.

Friday: 1 banana with a tablespoon of peanut butter, sprinkled with your favorite crunchy healthy cereal.

Saturday: 1 medium sized pear with a handful of walnuts.

Sunday: 1 small bran muffin, sugar-free, ½ cup of yogurt with a handful of berries.

Afternoon Snack–4:00p.m.
I love snack time and the afternoon snack is no exception. I like to get creative. Food should always be fresh, colorful, healthful and yummy. Through the years I have found that perfect balance in some of my favorite foods. Healthy eating is good for your entire family. My three boys eat just like me. Not by preaching but by example. I’d like healthy eating to be your way of life too. Your diet, your life.

Enjoy these Afternoon delights:

Monday: 1 cup water packed tuna with mixed greens, drizzled with lemon for taste. When you are “On the Go” have tuna and a medium apple.

Tuesday: Grilled chicken or turkey breast on a whole-wheat wrap with any veggie like carrots, cucumber or tomatoes.

Wednesday: ½ whole-wheat pita with one good scoop of low fat hummus, and 1 cup raw vegetable for dipping.

Thursday: 1 small sweet potato with 4 oz. lean protein like left over fish, chicken breast or tofu.

Friday: Protein drink, if you are on the go, choose one with a good balance of nutrients and not too high in sugar or calories. At home make your own smoothie with fresh fruit. Example: 1 small banana mixed with 1 scoop of whey protein powder and 1 cup of low fat soy-milk.

Saturday: Spread 1 tablespoon peanut butter on a slice of whole-wheat bread, you can toast it, if you like.

Sunday: 1 cup of whole bran cereal with a ½ cup of low-fat, fat-free or soy milk.

If you work in an office and go out for lunch every day, you can watch your portion size and have a different afternoon snack every day. Instead of eating a whole giant sandwich or a super-size salad at lunch; section off about a quarter of the meal and save it for your afternoon snack. Not only do you have a ready-made snack for the afternoon, you save yourself the overwhelming need to eat all the food on your plate. This helps to answer the argument in your head about not wanting to waste food after you have paid for it.

Everyone is interested in getting value for their dollar. Most people are looking for ways to save on food costs. Women hate to spend money on food, then end up having to throw it out because it spoiled.

Lots of people neglect buying fresh produce because they say it spoils before they have a chance to eat it. But when they want a snack, the only thing to eat is a bag of chips or some other processed food. These types of food have a long shelf life and therefore are readily available. To keep you from reaching for junk food when you are hungry, purchase small quantities of fruits and veggies. Limit the amount you buy to no more than 3 days worth.

There are proper ways to store fruits and vegetables to get the optimum shelf life from them. Another great way of cutting costs on these fresh foods is to buy fruits and vegetables that are in season. When fruits and veggies are in season locally, there is a surplus of them as they come in from the farms. Grocers need to sell these foods as quickly as possible before they turn brown or spoil.

If you plan on serving some fresh produce (you should, every day) look for packages that are on sale. The food needs to be prepared the same day that you buy it, but you can get a much better price than you would normally.

Get to know your produce carrier and butcher, they can let you know when to expect certain foods in season, tell you about any sales and many times will split packages for you , if you need it.

Eating healthy doesn’t have to cost to cost you a fortune. It may be slightly more expensive than processed foods but in the long run, it will save you money on health costs that you might encounter due to an unhealthy lifestyle.

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~ Karen Ficarelli

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Posted In: Diet


  1. Excellent choices for snacks

  2. Samina on 12/22/2009 at 12:57 am
  3. i needed some new ideas for snacks. thanks!

  4. MsMia on 03/23/2010 at 7:44 pm

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