Healthy Snacking Guide

1. to help you stay right on point
with your nutrition
HEALTHY SNACKING
STRATEGIES GUIDE
W I L C O X W E L L N E S S & F I T N E S S

2. We created this guide to help
you reach your goals without
feeling deprived.
It's packed with tips and recipes
that will help you stay on track
while feeling energized and
satisfied.
You'll love the handy portion
control guide, along with the
tips for swapping snacks and
easy grab-and-go selections.
We've also included a dozen
recipes that will help you beat
cravings and find new favorites!
We hope you love it! If you have
any questions at all, please don't
hesitate to reach out to us!
HEALTHY
snacks & appetizers
Wilcox Wellness & Fitness

3. Cravings happen! With a little planning, you
can head them off with smart swaps that
will satisfy your tastebuds AND keep you on
track with your health and fitness goals.
SNACK SWAPS
101
T I P S F O R M A K I N G Y O U R O W N
S N A C K S W A P S :
W I L C O X W E L L N E S S & F I T N E S S
✔Keep your swap in the same taste
family (salty, sweet, savory, etc.)
✔The same goes for textures: creamy,
crunchy, chewy
✔It should contain fewer calories
✔Make sure it has more good-for-you
nutrients
✔Your swap should have plenty of fiber
and/or protein to keep you feeling full
✔Check that it's low in added sugar
✔Whole foods > boxed/canned/bagged
foods
✔Foods lower in added fat have fewer
calories

4. P I Z Z A - > D E L I R O L L U P S
C O O K I E S - > B E R R I E S
P O T A T O C H I P S - > P I C K L E S
C A N D Y - > F R O Z E N G R A P E S
I C E C R E A M - > C H I A P U D D I N G
C H O C O L A T E - > * A V O C A D O
B R O W N I E S
H O A G I E S A N D W I C H - >
* T U R K E Y & C H E E S E R O L L U P S
* S E E R E C I P E B E L O W
Snack
S W A P S
W I L C O X W E L L N E S S & F I T N E S S

5. PORTIONS
MEASURE YOUR
USING ONLY YOUR HANDS
palm
handful
PROTEIN
Grass-fed beef, eggs, chicken, pork, turkey, fish, seafood, cottage
cheese, and greek yogurt. Plant-Based: nuts, seeds, beans, lentils,
tempeh, tofu
Fist
CARBOHYDRATES
NON-STARCHY VEGGIES - UNLIMITED
Broccoli, cauliflower, green beans, carrots, radish, artichoke hearts,
eggplant, cabbage, onions, celery, tomato, zucchini, mushrooms,
salad greens, pea pods, snap peas, spaghetti squash
CARBOHYDRATES
thumb
HEALTHY FATS
avocado, olives, nuts, seeds, coconut, grass-fed butter, oils (avocado,
coconut, olive, walnut, sesame), cheese, cottage cheese, full-fat
yogurt, fatty fish, fatty meat, and avocado oil mayo.
STARCHY CARBS - AIM FOR 2 SERVINGS DAILY
Fruit: pear, berries, apples, banana, peach, kiwi, mango, cherries, etc
Grains: oatmeal, quinoa, brown/wild rice, chickpea pasta, barley
Starchy Veggies: beans, lentils, peas, chickpeas, sweet potatoes, corn, beats
WILCOX WELLNESS & FITNESS

6. 12 snacks for inspiration
apple + cheese stick
01
pistachios + a pear
02
nut butter
& celery stalks
03
blueberries &
pumpkin seeds
04
hard-boiled egg +
carrot sticks
05
large shrimp + avacado
slices
06
almonds + apple slices
07
veggies & hummus
08
1 frozen banana & PB
slices
09
cottage cheese, &
berries
11
½ Lara or Kind bar (or
other whole foods bar)
12
½ cup pumpkin seeds
+ 2 medium figs
10
W I L C O X W E L L N E S S & F I T N E S S
to nourish you
S N A C K S
Nourishing yourself throughout the day will keep your energy levels up, keep your
metabolism burning, and prevent you from becoming HANGRY and wanting to eat
everything in sight.
Below is a quick list of healthy, high-energy snacks for inspiration to help you reach
your goals without feeling deprived.
Remember, snacks should always be a good balance of carbs, fat, and protein.

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