Health Coach- Snacks For Adults

The second visit to my health coach came three weeks after my first. We discussed at length, snacks for adults. This proved to be good timing on our part. Enough time to become familiar with the plan and enough time to show some results.

Just to recap. The goals and nutrition plan I set down with my health coach are very simple. I’m already in pretty good health, but still want to loose a few extra pounds for a up coming backpacking trip.

Nutrition Plan

  • Very simply. Watch my carbohydrates! 45g per meal!
  • Eat plenty of whole fruits and vegetables and eat only lean meat at meals.
  • Stay away from processed foods, fast food and sugar. Pretty simple huh?


  • Add 30 minutes of walking to my exercise plan per week.
  • Cut back on sweets (cacao) to three nights per week.
  • 100 ounces of water per day.


I stuck to my nutrition plan pretty well and I’m happy with the progress. I added more walking for those three weeks than I had set. Virginia and I really started enjoying our walks down by the river, so we made it a daily habit in the late afternoon.snacks for adults - health coach I cut back even more on cacao, but as I write I’m probably at three nights per week. One square of cacao is 4 grams of carbs. Not bad and it fixes my craving for chocolate. My water consumption is very good. I get plenty of water and I usually carry water with me wherever I go.

We decided to extend these goals (above) and make a few more. I use a program called Rally that comes from my healthcare provider. I’ve incorporated it into my plan.

New Goals

  1. Laugh every day.
  2. Meet with friends once a week.
  3. Be grateful.
  4. Eat fish three times a week.
  5. Avoid processed food and fast food.
  6. Cook at home more.

Snacks For Adults

At this consultation we also discussed snacks for adults. What makes a healthy snack? First, pay attention to the nutrition label. Whole fruits and vegetables are always good, but if it store bought, read the label.

Other things to consider: The size, low in added fat and sugar, high in fiber and water. Aim for fruits and vegetables, whole-grain snacks and low-fat dairy.

Healthy Snackssnacks for adults

Some examples:

  • Apples, 1 medium
  • Bananas, 1 medimum
  • Raisins, 1/4 cup
  • Dried fruit
  • Carrots, 1 cup
  • Snap peas, 1.5 cup
  • Nuts, 1 oz.
  • Pretzels, 1 oz.
  • String cheese, 1.5 oz.
  • Low-fat yogurt, 8 oz.
  • Air popped popcorn, 3 cups
  • Cherry tomatoes, 1/2 cup
  • Hummus, 1/2 cup
  • Pumpkin seeds in shell, 1/2 cup

Oh, did I lose any weight? You bet I did, a little over 7 lbs.!

I have one more visit with my health coach and that will be later in Sept. In the meantime I’m headed for a nice week of backpacking and camping in the Black Hills of South Dakota.

Thanks for reading, best wishes and please post below. I’d love to hear from you.


Sanford Health – Health Coaching Behavior

RALLY – Healthcare Uncomplicated



Did you enjoy this article?
Signup today and receive free updates straight in your inbox. We will never share or sell your email address.
I agree to have my personal information transfered to MailChimp ( more information )

Rich Donahue

I am a natural health enthusiast and hold a Bachelor's Degree in Natural Health from the Sandy Hill Institute for Natural Sciences. My website PRIME Juicers is dedicated to people who enjoy juicing and want to improve their health and lose weight by juicing fresh fruits and vegetables. I also write about blending, nutrition and natural health. Please join me and have fun juicing! (I may be an affiliate for products that I recommend. If you purchase those items from my links I will earn a commission. You will not pay more when buying a product through my link.)

You may also like...

5 Responses

  1. Filip

    That’s great that you mix the eating goals with life balance goals. I think it’s a good way to have a better health.

  2. Thank you for explaining this to me. Glad you found health coach a benefit for you.

  3. pamela says:

    Thanks for PRIME Juicers websites has helped to be a dedicated to person who enjoys juicing and want to improve my health and lose weight by juicing fresh fruits and vegetables.

  4. Lisa says:

    This is so much better than the garbage they promote on tv great choice

  5. Jake says:

    Great ideas for some healthily lifestyle choices would like to see more like this

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge
This blog uses premium CommentLuv which allows you to put your keywords with your name if you have had 3 approved comments. Use your real name and then @ your keywords (maximum of 3)