Avoiding HUNGER now and OVEREATING later!!


Simple, healthy snacks you can make at home or in your dorm the night before to satisfy mid-day hunger and keep you energized when you are on the run.



http://www.imageenvision.com/sm/0025-0812-2016-4715_clip_art_graphic_of_a_battery_mascot_character_holding_a_bolt_of_energy_and_running.jpgCut up fresh bananas and apples

Amount: 1 piece of fresh fruit or 1 cup of chopped fruit or berries
Calories: 80-120, depending on the fruit


Light microwave popcorn

http://www.imageenvision.com/sm/0025-0812-2016-4715_clip_art_graphic_of_a_battery_mascot_character_holding_a_bolt_of_energy_and_running.jpgAmount: 2 cups

Calories: 62 (air-popped with no condiments added)

Just pop, pack and take with you!

* Try to avoid pre-packaged popcorn that often has added calories and trans fat


Trail mix

Amount: portion about 1/4 to 1/3 a cup in baggies. 

Make your own recipe!!

Ingredients in your trail mix could include:

-          Nuts (especially walnuts and almonds)

-          Dried fruit

-          Seeds

-          Pretzels

-          Crackers 

-          Fiber rich and low-sugar cereals (Kashi GoLean, Total, Cheerios, All-Bran, etc)


http://www.imageenvision.com/sm/0025-0812-2016-4715_clip_art_graphic_of_a_battery_mascot_character_holding_a_bolt_of_energy_and_running.jpgRaw Mixed Nuts

Serving shown: 30g / ~1oz (about a handful)
Calories: 178


Cut Up Veggies

Amount: About a cup

*Veggies are very healthy &  low-cal so there’s no strict limit!

Carrots, celery, grape tomatoes, peppers and/or other fresh veggies.




Peanut Butter Sandwiches

Take two whole wheat crackers or triskets.  Spread peanut butter on one cracker and top with the second. 

Amount: Make about 4 sandwiches (depending on the cracker) 

http://bizgov.files.wordpress.com/2009/09/light-bulb.jpgFood for thought!!

Use Nabisco Triskets (6triskets plain provide: 98 calories, 2g  fat, 135mg sodium, 3g fiber) or Mini rice cakes


Red peppers and hummus

http://www.imageenvision.com/sm/0025-0812-2016-4715_clip_art_graphic_of_a_battery_mascot_character_holding_a_bolt_of_energy_and_running.jpgPut in a Tupperware and bring with you to class to munch on

Amount: unlimited veggies and 1/4 cup hummus
Calories: About 100


Soy Crisps

Buy these at the grocery store or out around campus (i.e. Trabant!!)

Amount: 1 2-serving bag (eat the whole thing!)
Calories: 140



Listen to your body when it tells you that you’re hungry.  Having a small snack to keep you going can prevent over-consumption of too much food later.




Page Created by: Kate Coleman