Snacks. What would we do without them? They’re that little bridge between meals. The extra pep in your afternoon step. The saving grace on a flight without food. But not all snacks are created equal and certainly not every snack touted as “healthy” deserves such a description. Here are five of the biggest offenders and easy alternatives to try.

1. 5 ‘Healthy’ Snacks That Really Aren’t and
How You Can Upgrade
Marissa Vicario, Founder and
Wellness Expert
Marissa’s Well-being and
Health
www.mwahonline.com
www.whereineedtobe.com

2. Greek Yogurt
• Yes it’s full of protein but if you consider that the protein in
dairy comes from mucus-forming casein – the same ingredient
used in glue – you may think twice about this snack. Many
people like yogurt because 1) it contains calcium and 2) it’s fun
to mix in fruit, nuts, granola and other fun toppings to create a
substantial mini-meal.
• Trade up: Chia Pudding
• Chia seeds are full of protein, calcium and antioxidants. When
combined with non-dairy milk, they form a pudding-like
consistency perfect for mixing and mashing with your favorite
nutritious add-ins
• Get a recipe for Chia Pudding.
• Like parfaits? Try this Chia Seed Parfait!

3. Rice Cakes
• I’ll be the first to praise whole grains but rice cakes, airy
discs of puffed rice, offer little nutrition. That’s not to
say they’re completely unhealthy but if you’re looking
for a more filling snack, try a spread of nut butter on
top.
• Trade up: Sprouted Grain Bread or Sweet Potato
• Sprouted grain breads are less adulterated and more
digestible than whole grain breads. Try it Avocado
Toast-style with a spread of avocado, a drizzle of lemon
and a sprinkle of sea salt.
• Get the how-to here.
• If you’re looking for a gluten free option, a steamed
sweet potato with coconut oil and chopped nuts is a
slow-burning carb that’s completely satisfying.

4. 100 Calorie Snack Packs
• Portion-controlled processed food is still
processed food and not nearly as satisfying
as real food. Chances are these
conveniently-packaged treats leave you
wanting to tear into more.
• Trade up: Raw Veggies
• If you’re challenged by portion control,
snack on crunchy raw veggies, sliced apples
or even steamed edamame. They’re filling
and contain loads of fiber and nutrients.
Plus, it’s really hard to OD on fresh fruit
and veggies. Pre-cut, bag, grab and go!

5. Hummus
• Hummus is typically made with chickpeas. It’s
also typically sold in containers. Two tips when
it comes to hummus: First, check the
ingredients on store-bought. It often contains
additives and funny ingredients, maybe even
sweeteners. Consider making your own. Next,
chickpeas are known to be hard to digest so
hummus may cause bloating. It’s not a flat-
belly food.
• Trade up: Edamame Hummus or Bean Dip
• If you like the consistency of hummus consider
making a similar dip with edamame instead.
• Try this recipe for a Tuscan White Bean Dip.

6. Protein Bars
• There are very few packaged bars (read:
only 1 or 2) that I recommend. That said,
protein bars are generally a bad idea.
Many contain soy protein isolate and
other unnecessary ingredients.
• Trade up: Raw Trail Mix
• Make your own trail mix with raw (not
roasted or salted) nuts, seeds and a little
dried fruit. This mixture will deliver lots
of quality energy. Sound boring? Add
dark chocolate chips. Instant yum and a
dose of antioxidants.

7. Read the blog post here: http://bit.ly/TVne5X
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