A Visual Guide to 15 Healthy Snacks

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body.
The challenge is to balance convenience with nutrition.
Here is a pictorial guide to a selection of healthy snacks - and remember - healthy eating is not just about the number of calories*.

Raw Almonds Serving shown: 20 almonds
Calories: 139

Raw Mixed Nuts Serving shown: 30g / ~1oz
Calories: 178

Dried Fruit Serving shown: 40g / 1.4oz
Calories: 97
Note: Dried fruits are more calorie dense (per weight) than fresh fruit - and are easier to overeat.

Mandarin Serving shown: 180g, 1 medium & 1 small.
Calories: 95
Note: Great packaging. Small portions. Seasonal

Apple Serving shown: 185g / 6.5oz
Calories: 96

Banana Serving shown: 1 medium banana - 118g
Calories: 105
Note: Nicely prepackaged.

Grapes Serving shown: 215g / 7.6oz
Calories: 148
Note: Seasonal

Tuna Serving shown: 85g / 3oz
Calories: 99
Note: Be wary of tuna in oil - many of the oils are vegetable oils (high in omega-6 rather than omega-3 EFA's).

Dried Peas Serving shown: 25g / .9oz
Calories: 72
Note: Find in bulk bins - often with different seasonings.

Popcorn Serving shown: 2 cups
Calories: 62 (air-popped)
Calories:110 (oil-popped)
No condiments added.
Note: Avoid per-packaged popcorn (often contains trans fat).

Baby Carrots Serving shown: 170g / 6oz
Calories: 60
Note: Convenient - can buy pre-washed and pre-bagged.

Celery & Hummus Serving shown: 40g / 1.4oz hummus
Calories: 108
Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.

Cherry Tomatoes Serving shown: 150g / 1 Cup
Calories: 27
Note: Seasonal.

Whole-grain Crispbread with Cottage Cheese Serving shown: 1 cracker + ~45g (1.5oz) cottage cheese (light)
Calories: 70
Note: Aim for crispbreads or crackers that are completely whole grain and have a minimal amount of oil.

Bean Salad 80g / 2.8oz
Calories: 90

Functional Fruit
All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).

It's Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients. Some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...

Not Everyone Needs to Snack
For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices.
Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing.

Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.

NOTE: All items were carefully weighed and measured. Calorie amounts came from the USDA nutrient database or from labels.

Self Burn 300 Calories in 15 Minutes

Shorter, smarter workouts are always a winner in my book—who doesn’t want to melt more fat and calories in less time? One trendy fitness tool that can make that happen: kettle bells. Sure, they might look a little intimidating—kind of like little cannonballs with handles—but they’re actually super easy to use. Plus, strength training with a kettle bell works nearly every muscle in your body, toning you up from head to toe and blasting 300 calories in just 15 minutes (you’d have to bike for more than 30 minutes to get the same results).

You’ll need a 10- to 15-pound kettle bell ($35 and up). Switch to a heavier one as you get stronger. Do three sets of the indicated reps of each move three times a week on nonconsecutive days.

OVERHEAD PRESS



works: shoulders, arms, abs, butt, legs

Stand with your feet hip-width apart, a kettle bell in your right hand, elbow bent, with the ball of kettle bell resting on the back of your right forearm at your right shoulder. Press your right arm straight overhead (as shown). Bend your elbow, returning the kettle bell to your right shoulder, for 1 rep. Do 5 reps. Switch sides; repeat.

DECK SQUAT



Works: abs, butt, legs

Stand with your feet hip-width apart, holding the kettle bell horns (the sides of handle), arms down. Lower your butt to sit on floor; bend your elbows so the kettlebell is in front of your chest, arms inside your legs. Roll onto your back, keeping your knees bent (as shown), then roll forward, placing your feet on the floor to rise to a low squat, extending your arms at chest level. Snap your hips as you straighten your legs and lower your arms for 1 rep. Do 10 reps.

SWING-CATCH-SQUAT



Works: shoulders, back, abs, butt, legs

Stand with your feet slightly wider than hip-width apart, the kettlebell on the floor between your feet. Squat and grab the handle with both hands, palms down; swing the kettlebell back between your legs, then forward as you snap your hips and rise to stand. When the kettlebell reaches shoulder level, release the handle, catching the horns, elbows bent, then squat (as shown). Stand, changing your grip so your hands are on top of the handle, arms down, for 1 rep. Do 10 reps.

TACTICAL LUNGE



Works: abs, butt, legs

Stand with your feet hip-width apart, a kettle bell in both hands in front of you, arms down. Step your left leg back into a lunge, releasing your right hand; pass the kettle bell under your right leg from your left hand to your right (as shown), then return to start. Repeat on opposite side for 1 rep. Do 5 reps.