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Healthy Summer Snacks 

Snacking sometimes gets a bad rap. But that’s only justified if you’re sneaking chips and chocolate at snacktime—or sacrificing healthy meals in favor of in-between meal binges.

The fact is, snacking is actually good for you when done right. Research shows that eating up to six mini-meals throughout your day might actually be better for your health than just three squares. Grazing can help manage your hunger so you aren’t as likely to binge. It also helps keep your blood sugar levels—and your energy level—steady.

With seasonal produce at its peak, Stephanie Dean R.D., L.D., a dietitian at Baylor University Medical Center at Dallas, suggests these healthy options for snacking this summer:

  • For something cold and sweet, try 1/2 cup of frozen banana slices or strawberries and 1/4 cup of walnuts. Bananas and strawberries provide vitamin B6, vitamin C and potassium while walnuts supply omega-three fatty acids.
  • For a heart-healthy snack, try 3 Tbsp. of hummus, half a whole-wheat pita bread and carrots. This snack provides you with fiber, magnesium, vitamin A and phytochemicals.
  • Combine apricots, fresh or dried, and a low-fat mozzarella cheese stick. Apricots are a sweet and refreshing snack rich in vitamins A and C, which are excellent for eye health.
  • Try ranch dip made with soy sour cream or Greek yogurt served with a variety of green vegetables such as spinach, broccoli or snap peas. Dark green vegetables offer additional calcium making this a bone-friendly snack.
  • Blend 1 cup low-fat vanilla yogurt and frozen berries. Enjoy it as a smoothie or freeze it in popsicle molds. The yogurt provides protein, which helps to nourish you longer, while the berries add a burst of fiber.
  • Create a good-for you snack with ½ cup of fiber-rich kiwi and ½ cup of calcium-rich low-fat cottage cheese.
  • Whatever combination you choose, try to keep your snacks to between 100 and 300 calories. Any more than that and you may ruin your appetite for your next meal.

To find out more about how the dietitians at Baylor Dallas can help you with nutritional strategies, weight loss and more, click here.

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