National Survey Says: More Seeking Healthy Snacks!

If you snack a few times throughout the day, you aren’t alone! According to a national survey by the Hartman Group, ninety one percent of consumers snack more than five times a day — and eight percent of those skip meals all together – opting to graze throughout the day! 

Snacking alone accounts for about half of our eating occasions, resulting in the disappearance of “three- square-meals a day! The idea that eating a snack is “mainly for fun or distraction” is also diminishing.  The Hartman study reports a shift from snacking high calorie-sugary/salty foods just for pleasure to more fresh nutrient-rich foods that nourish our bodies. Don’t be misled, taste satisfaction is still important when selecting snack foods but so is the need to optimize physical performance and mental focus!  Choosing a snack is a “balancing-act between your lifestyle and your family’s budget.” Think for a moment about the last snack you ate! Did you select your snack only to satisfy your taste? Or were you also seeking to quiet your hunger, improve a physical activity or even focus on a project?

Sarah Koszyk, a Registered Dietitian Nutritionist, is an expert on snacking! In her book “365 Snacks For Every Day Of The Year”,   , Sarah discusses how snacking increases our metabolism and helps control hunger for better weight management. All of Sarah’s recipes are 250 calories or less, fuel the body, improve health and satisfy the palate! Here are a few of my favorites and why!

Crunchy Garbanzo Beans with Parmesan Cheese

My favorite alternative to chips –it is salty, crunchy, and loaded with fiber and protein!

Recipe ½ cup garbanzo beans+1 Tablespoon shredded Parmesan cheese= 110 calories.   Sprinkle rinsed and drained, canned garbanzo beans with salt and pepper. Bake garbanzo beans for 40 minutes at 400 degrees on a tinfoil-lined cookie sheet. Remove from oven. Put into a bowl and top with Parmesan Cheese. {page27}

Endive with Goat Cheese and Pine Nuts.

This recipe looks like it takes more time to prepare but is super simple! The endive leaves plus pine nuts add crunch and a touch of elegance when combined with the creamy goat cheese. It also pairs well with a glass of wine before dinner!


Recipe 8 endive lettuce leaves + 1 ounce herbed goat cheese + 2 Tablespoons pine nuts =170 calories. Use herbed goat cheese and spread it onto the endive leaves. Sprinkle pine nuts on top for some extra crunch. {Page 52}


Cheesy Roasted Tomatoes

Roasted tomatoes are terrific when you need a little snack to warm your heart and soul. Lycopene, an antioxidant gives tomatoes that deep red color and promotes heart health while the Parmesan adds protein to satisfy hunger and flavor!


2 plum tomatoes + 2 Tablespoons breadcrumbs+1ounce shredded Parmesan cheese=120 calories

Slice Plum tomatoes. Place on cookie sheet. Sprinkle with breadcrumbs and shredded Parmesan Cheese. Broil under high heat until cheese is golden and melted, about 5-7 minutes. {Page 27}




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