Centegra Healthy Living Institute
877-CENTEGRA (877-236-8347)

Healthy Back to School Snacks

Okay, so maybe you are not going back to school but are you including healthy snacks throughout the day as recommended after weight-loss surgery? Five-to-six planned small meals or snacks per day helps to keep your energy levels up, prevents hunger and overeating at meals and prevents making quick, unhealthy choices.

The key is portion size. A healthy snack should be included two-to-three times per day consisting of one ounce of protein and one serving of a vegetable, fruit or carbohydrate. Some great choices include:

  • 1 hardboiled egg and 1 small apple
  • 1 tbsp peanut butter/almond butter/ cashew butter and 1 small apple OR banana
  • 1 tbsp peanut butter/almond butter/cashew butter on 1 slice whole grain bread
  • Ants on a log: 1-2 celery stalks with 1 tbsp peanut butter and a couple raisins
  • Greek yogurt topped with a serving of no sugar added cereal (check label for portion size)
  • Fruit smoothie with ½ cup berries and 1 greek yogurt
  • 1 oz nuts with no sugar added cereal (check label for portion size)
  • 1 oz nuts with serving pretzels
  • 1 string cheese with 3 crackers
  • 1 string cheese with 1 small apple
  • 2 tbsp hummus with raw veggies
  • 2 tbsp hummus with 1 small apple

As you can see, there are many great, healthy inexpensive choices. Make sure you are adding these healthy snacks to your diet, as well as your children’s every day. Happy snacking!

Betsy Felde RD, LDN

Centegra Weight-Loss Surgery Center


Centegra Healthy Living Institute ensures the privacy and protection of this data.