Hi. I am a couch potato and I am starting to look like one too. Just joined the Frisco, TX location and will start taking group classes.  What are good substitutions for sugary and salty snacks? Looking for healthier alternatives to ice cream and chips and salsa.

– Rose P.


So glad you are turning over a new leaf, Rose! Though nothing will be like the original, look for similar textures or flavors when making substitutions for the best satisfaction.

In place of ice cream, dairy-based snacks include yogurt, fruit/pudding parfait, and strawberry or chocolate/banana smoothies made with whole milk and frozen fruit. Get creative and make your own frozen yogurt pops.

For baked items like cookies and cupcakes, you could substitute bran muffins, granola bars, and graham crackers.

To get a salty crunchy flavor, instead of eating fried chips, try baked ones (fresh salsa is fine). Soy nuts and dried seaweed come in different flavors to nibble on. Low-fat microwave popcorn is another option.

Additional healthy snacks that have completely different flavors and textures include:

  • Cottage cheese and pineapple
  • Carrots or snap peas and hummus
  • Celery or apples and peanut butter
  • Pretzels and string cheese
  • Grapes and hard-cooked egg
  • Whole grain crackers and guacamole
  • Tuna salad on cucumber slices
  • Mini pizzas (English muffin half, spoonful marinara, sprinkle cheese)

It’s simple to have easy, ready-to-eat snacks on hand for when your appetite surges. Just remember to pare down your subsequent meal to balance out the calories.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


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