Snack time is an easy way to try new foods and get in your fruits and vegetables without the hassle that a normal meal takes. My three tips with snacks are easy

• Portion control

Not following portion sizes can add on calories quick. Snacks are meant to keep that blood sugar steady in between meals and not cause the lows that causes us to make poor food choices by dinner or lunch.

• Include at least two food groups but shoot for three

Snacks are an opportunity to help meet your fruit, vegetable and whole grain requirements that most americans fall short on. Having a variety of food groups can also satisfy appetite better than just one food group.

• Mix it up

If you have the same snack everyday you can easily get bored and fall back to your vendor machine at work that offers the sweet and salty variety you were trying to avoid in the first place. Have fun with your snacks. Try to plan in 2-3 snacks per week into your grocery budget to change it up.

Some snack ideas that are easy and quick to whip up:

1. Kale chips. You can bake them in the oven or dehydrate them at home. I prefer the dehydrator just because in the oven you have to watch the clock or they burn. However, both can be a tasty and easy snack. Prep time is usually 5 minutes and cook time is ten so they are done before you know it. All you need is washed kale, olive oil, and salt.
2. Homemade Pop Tarts. If you are looking for something sweet and easy this is it. You just need an whole wheat wrap, apple, yogurt, cinnamon, brown sugar, spray olive oil and apples. Spray a pan and let it get hot. Spray the outside of the wrap and sprinkle some sugar on it. Place the side with the sugar on the pan. Add the yogurt and apples and place another wrap on top. After 3 minutes flip it over and cook another 3 minutes. Then cut it up as you like. Just a warning your kitchen will smell amazing!
3. Energy Balls. I make mine with great white northern beans, peanut butter, honey, vanilla, and oats. You can add other toppings as you like but this is always just right for me.   You don’t have to bake them but you can for 5-10 minutes if you’d like them hot.
   
4. Don’t forget your seasonal snacks. I love having fresh tomatoes and basil in the summer paired up with some mozzarella. It’s refreshing and straight from the garden.