Are Guilt Free Snacks a Thing? Plus a recipe for Peaches and Cream Pops

April 13, 2018

Well the Masters has come and gone and spring has still not sprung!  I know that warmer weather is on the way and the Columbia heat wave is upon us!! 

With daylight savings time there is more time and opportunity to enjoy activities outside. Activities such as an afternoon walk, yard work or playing a sport are great ways to incorporate more activity.

Much of the time I am craving a treat after work or after supper.  Which brings up an interesting question about snacks and how to fit them in. We tend to take in unneeded calories due to our over snacking habits. Snacks can fit into a healthy eating pattern if you are strategic about them.

Guidelines for Healthy Snacking

  1. Try to limit snack to about 200 calories or less.
  2. Never eat from the bag! Chips, cookies, candy and even nuts. Eating straight from a bag can lead to overindulgence.
  3. Avoid snacks that list sugar as one of the first few ingredients.
  4. Choose nutrient rich foods, like nuts (pay attention to serving size), fruit, veggies (including things like carrot sticks- you can buy them already cut, edamame or your favorite veggie.
  5. Look for some healthy easy options at the grocery store. I love the Balanced Breaks because they are easy to throw in a bag and have handy. (Sometimes I work a little late and need to have nourishment).
  6. Snack when you are hungry...not bored.

 Try this easy recipe below to satisfy your sweet tooth without any guilt!

Peaches and Cream Pops


½ cup peeled, chopped fresh peaches

1/3 cup peeled, pureed fresh peaches

2/3 cup nonfat vanilla yogurt


Puree ½ cup of peaches in blender or food processor until smooth. Lightly swirl together peach puree, yogurt and remaining ½ cup of peaches together in a small bowl.  Spoon into 4 Popsicle molds and insert handle.  Freeze for at least 4 hours.

Nutrition Information: 56 cals, .64 gr fat, 3 mg chol, 27 mg sodium,  10.91 gr carbohydrate, 2.51 gr protein


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.