Healthy Snack Options

Apr 20, 2020

*Please note: A snack is only recommended if you go longer than four hours between meals. Otherwise, a snack is not necessary. All snacks should be measured and consumed in one portion.*

Non-Starchy Vegetables

1 serving= 1 cup of raw vegetables OR ½ cup cooked vegetables

  • Asparagus
  • Celery
  • Radishes
  • Beets
  • Cucumber
  • Spinach/Greens
  • Broccoli
  • Green Beans
  • Soybeans (edamame)
  • Brussels Sprouts
  • Eggplant
  • Sugar Snap Peas
  • Cabbage
  • Mushrooms
  • Summer Squash
  • Carrots
  • Onions
  • Tomato
  • Cauliflower
  • Okra
  • Turnips
  • Cherry Tomatoes
  • Peppers

 

 

Protein Foods

1 ounce= ~7 grams of protein and 0 grams of carbohydrate

  • Beef
  • Low-Fat Cheese
  • Tuna
  • Eggs
  • Low-Fat Cottage Cheese
  • Turkey/Ham/Chicken
  • Fat-Free Plain Greek Yogurt
  • Nut Butter
  • Turkey Bacon
  • Light String Cheese
  • Shrimp
  • Unsalted Nuts
  • Light Yogurt
  • Tofu

 

 

A serving is:

  • 2-3oz of cooked lean meat, poultry, or fish
  • ½ to ¾ cup tuna
  • ½ to ¾ cup cottage cheese
  • 1 egg, 2 egg whites, or ¼ cup egg substitute
  • 1oz of nuts

Choose wisely:

  • Choose 90% lean ground meat or better
  • Choose chicken, turkey, fish, and lean cuts of beef and pork (loin and tenderloin)
  • Choose reduced-fat cheese or 2% cheese

Avoid these high-fat choices:

  • Bacon
  • Sausage
  • Hot Dogs
  • Spam
  • Bologna

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