Tips for Successful SMART FITNESS &

Snacking NUTRITION
 Choose 1 or 2 food
groups Lititz Rec Center

 Pick foods low in added

sugar & high in fiber
 Pair protein & carbs



Plan ahead
Keep non-perishable
Healthy
snacks on hand Snacking
 Avoid mindless eating
 Portion control 101
 Be creative

References:
https://www.nlm.nih.gov/medlineplus
American Diabetes Association www.diabetes.org
http://extension.illinois.edu/diabetes2/subsection.cfm?SubSecti
onID=26
Academy of Nutrition & Dietetics eatrightpro.org
Images obtained from open-sources

SMART FITNESS &

NUTRITION

Snacking helps to satisfy hun- Amanda Tome

ger, prevent overeating at West Chester University
meals, provide energy, and Nutrition & Dietetic Major
Amanda Tome & George Baldwin
maintain steady blood sugar
West Chester University
George Baldwin
West Chester University
Nutrition & Dietetics Major
HEALTHY SNACKING IDEAS
 Apple wedges w/ nut but-
Traditional Snacks: ter, granola & drizzled
Creative Snacks: chocolate
 Fruit & nut butters
Zucchini cakes  Edamame salad
 Veggie sticks & hummus 

Endive leaves w/ ricotta  Quinoa salad

 Yogurt w/ granola & fruit 

Cinnamon tortilla chips & fruit salsa  Celery w/ peanut butter &
 Hard boiled eggs 
almonds
 Reduced-fat cheese  Strawberries dipped in yogurt &
then frozen  An English muffin pizza
 Cottage cheese w/ tomato
 Bananas dipped in dark chocolate &  Deli-meat rolled up
 Whole-grain crackers w/ around veggies
then frozen
cheese or peanut butter
 No bake energy bites  Crackers topped with
 Kale chips or baked veg- goat cheese , cucumber &
gie chips  Zucchini pizza tomato
 Nuts or roasted chick peas  Tuna salad on  Avocado & tomato on toast
whole-wheat
 Olives  Zucchini slices topped w/
crackers
 Trail mix cheese & tomato
 Caprese salad
 Beef jerky
 Air-popped popcorn
 Oatmeal
 Whole-grain cereal w/
low-fat milk
“To eat is necessity,
 Rice but to eat intelligently
cake w/ is an art.”
peanut
butter
- La Rochefoucauld