Snacks!

Who doesn't love to snack?! 

Just now the colleague to my left took out a baggy filled with dried cranberries, almonds and some trail mix goodies.  It made my stomach grumble!  And she was also drinking an afternoon cup of coffee.... I could barely focus on my own work while watching her snack because I was so hungry.  

This happens in the work place, but I remember VIVIDLY that this happened while I was in college -- particularly during my first semester of freshman year while living in the dorms.  One of my students, Baylee, commented last week asking for some helpful tips on yummy, healthy and sustainable snacks for the dorms.  This is for you, Baylee!

I love the advice given by Diet and Fitness Expert, Dr. Melina Jampolis, also a Physician Nutrition Specialist... 

Most college students are not eating enough fruits, veggies, or whole grains and their overall diet is suffering while out of balance.  You may not be eating enough of what your body needs during meal time, so you'll feel hungry a lot more quickly than you're used to.  I mean... it's hard to say no when everyone around you is constantly ordering pizza! She recommends following the 35/10/35 guidelines per 100 calorie snack: 

• less than 35 percent fat 
• less than 10 percent saturated fat 
• less than 35 percent sugar 

Here are her snack suggestions: 

1. Baby carrots or snap peas + hummus or low-fat ranch dressing

2. Non-fat yogurt (plain or low sugar) + two tablespoons chopped nuts or ¼ to ½ cup high-fiber cereal (aim for at least 5 grams per serving)

3. Half or whole peanut butter and jelly sandwich on whole-grain bread

4. String cheese + apple

5. Cereal bar (should contain 3 grams of fiber if possible) + ½ cup fat-free cottage cheese

6. 94 percent fat-free microwave popcorn (many people forget or don't know that popcorn is actually a whole grain!)

7. Mini tuna can (packed in water) + ½ whole-wheat pita bread + Dijon mustard

8. 1 serving whole-grain cereal + ½ cup of fat-free milk (cereal doesn't just have to be for breakfast; it can be a healthy whole grain snack, too)

9. Cup of minestrone soup; garbanzo beans provide fiber and protein

10. Protein bar; aim for a bar that contains at least 10 grams of protein and 3 grams of fiber per serving and no more than 15 grams of sugar or 5 grams of fat.

Try some of these and let me know what you think -- they are easy to store in your dorm fridge and can keep you going for a long afternoon of studying or a late night snack!