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Ongoing construction may impact traffic around University Hospital, American Family Children's Hospital and Waisman Center. Please allow for additional travel time.Read more
Snacking can be part of a healthy lifestyle!
Healthy snacking is a habit that can:
Fill a food “gap” to help prevent over-eating at the next meal.
Keep your body’s engine, or metabolism, running smoothly.
Balance your blood sugar.
Provide extra chances for more fruit and vegetables.
Help those who need to eat more meet their energy needs.
When hunger strikes, be ready with tasty, balanced snacks. Healthy snacks combine one serving of carbohydrate (C) with one serving of lean protein (P) or healthy fat (F) to balance blood sugar and satisfy hunger.
Good sources of carbohydrates are whole grains, fruits, and vegetables. Quick sources of lean protein are low-fat yogurt and cheese, eggs, and soy products. Healthy fats to have on hand are hummus, avocado/guacamole, nuts and seeds, and nut/seed butters.
½ cup high fiber cereal (C)
1 slice 100% whole wheat bread (C)
3 cups light popcorn (C)
¼ cup dried fruit (C)
1 cup raw veggies (C)
5 high fiber crackers (C)
1/2 canned fruit, in water (C)
1 apple or small banana (C)
1 cup raw veggies (C)
1/2 cup fresh or frozen fruit (C)
1/2 whole wheat pita (C)
1 high fiber tortilla (C)
1/2 cup pretzels (C)
Celery sticks and 2 Tbsp raisins (C)
1 cup Greek low-fat yogurt (P)
1 Tbsp nut or seed butter (F)
1 low fat string cheese (P)
2 Tbsp parmesan cheese (P)
2 Tbsp unsalted nuts (F)
1/4 cup hummus or guacamole (F)
1 hardboiled egg (p)
1/2 cup low fat cottage cheese (P)
1 cup edamame pods (P)
1 slice low fat cheese, melted
1 ten oz package frozen chopped spinach, thawed and drained
1/3 cup finely chopped onion
½ cup plain Greek yogurt
½ tsp dill weed
Mix all items together. Chill at least 1 hour. Serve with raw vegetables or whole grain crackers.
½ cup nuts (almonds, walnuts, peanuts)
¼ cup seeds (sunflower, pumpkin)
¼ cup dried fruit
Mix all items together in a container and enjoy. Avoid giving young children (under 4 years) nuts and dried fruit as it may cause choking.
14 oz can chickpeas, drained
1 Tbsp olive oil
2 Tbsp tahini or sesame seed paste
1 large clove garlic, minced
2 Tbsp lemon juice
Black pepper or cumin, to taste
Drain chickpeas. Pour chickpeas in a food processor with other items and process until smooth. Top with ground black pepper or cumin, if you would like. Serve chilled with vegetables or whole grain crackers, or on a sandwich with tomato, red onion, and cucumber.
1 cup low-fat milk or plain yogurt
½ cup fresh or frozen fruit (bananas, strawberries, peaches, etc)
3-4 ice cubes
Blend and enjoy.
8 oz plain yogurt
6 oz frozen fruit
Dash of vanilla or honey if desired
Mix well. Freeze in molds or paper cups. Insert wooden sticks or spoons when mixture is almost frozen. Keep in freezer.
If you are a UW Health patient and have more questions, please contact UW Health at the phone number listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500.