Martha’s Snack Survival Guide (Download it Now!)
Download Martha’s handy Snack Survival Guide to guide you on snack choices. What kind of snacks do you like … crunchy, salty, sweet, healthy, not-so-healthy? This guide will give you suggestions for all types of snacks.
Tips for selecting a snack:
1. If you are a carb craver, you are probably better off choosing something that has some protein and or fat in it. This will help you to feel more satisfied and control your carb cravings. Look for snacks in the Dairy, Low Carb or Combo Carb & Protein / Fat group.
2. If you are going to hit the gym after work, choose a snack that contains some 
carbs. Carbs provide energy for your workouts. Examples: fruit, yogurt, pretzels, other crunchy snacks or an energy bar that contains carbs. Check out my previous post on energy bars. A high protein / fat snack like nuts or cheese is not the best pre-workout snack.
3. If you have many hours until dinner, try to include some protein / fat in your snack. It will hold your blood sugar longer. Look for snacks in the Dairy, Low Carb 
or Combo Carb & Protein / Fat group.
4. If you are trying to watch your weight, keep your snack calories to 150 - 250 calories (this includes snacks for the whole day) for a woman and 250 - 350 (this includes snacks for the whole day) calories for a man. This is just an estimation - the exact recommended calorie level will depend upon the person.
5. Don’t keep problem snack foods in the house!
6. If you have trouble controlling your intake of certain snack foods, either avoid them or buy individual sized bags.
Enjoy the Snack Survival Guide! Download a copy for a co-worker, friend or family member. See the snack pic on the right side of the home page and click to download.
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May 30th, 2008 at 1:51 pm
Martha,
Thank you soooooo much for posting this snack survival guide. I’ve been struggling a little bit trying to find the “right” snacks to satisfy me without cheating on my challenge.
I will be carrying this around with me !!
Esther
June 2nd, 2008 at 1:49 am
Hi Martha,
This is a great survival guide for Al who loves to eat lots of snacks, particularly late at night!! I noticed that he had printed it out. I’m planning to purchase some of these healthy snacks so he will not be attempted with ice cream, cookies and chips.
thanks!!
Hilkka