Somewhere in foodie evolution the word snack has become the word treat.

That small word play has turned into a 570 calorie increase in our diets which could explain the unhealthy weight gain Canadians are experiencing.

When I was growing up the word snack meant a piece of fruit or some veggies. And you had a snack because you were hungry. A treat on the other hand was a totally different thing. You got a treat on a very special occasion – Visiting relatives, a birthday party, or Santa was coming. It was pop or chips or some other junkie empty calorie food that was high in sugar, fat, or salt. It was cause for a celebration! You looked forward to it, it was special.

What has evolved today is that daily treats have crept into our diets masking themselves as snacks.

People are snacking on pop, chips, pizza, doughnuts, cake, pie, and other high calorie foods and then having their regular meals as well. And this trend is affecting our long term health.

Change your mind set and switch from junkie empty calorie treat foods to delicious nutrient dense snack foods like fruits and vegetables. Your waist line and your heart will thank you. And seriously –  do you really want to piss off your heart?

Here’s my list of go to snacks:

• any fruit, I especially love frozen grapes in the summer
• any berry
• apple and peanut or almond butter
• apple with cheese
• celery with peanut or almond butter
• celery with cheese
• chopped veggies with low fat dip
• chopped veggies with hummus
• whole grain cracker with peanut or almond butter
• small portion of cubed cheese
• small handful of nuts
• Greek yogurt, I’m loving Chocolate yogurt  from iogo  
• one of my whole grain muffins