We’ve all been there, the clock hits 3 p.m. and your stomach suddenly starts to growl. When mid-day hunger strikes, you need something healthy and filling, but easy to make and eat.

This month, Chicken of the Sea has rounded up a list of healthy snack ideas to help keep your day on track, without needing to spend hours prepping in the kitchen or a lot of money at the grocery store.

What to Look for in a Healthy Snack:

• Enough calories to be satisfying, but not so many that the snack becomes a meal itself.
• Foods that are low in saturated fat.
• Foods that contain whole grains, fiber, protein and/or other nutrients that will give you the “full” feeling without overeating.

Healthy Snack Ideas:

• Grab a handful of berries, such as blueberries, strawberries or blackberries. The USDA recommends eating two to three servings of fruit a day, and snacking on fruit is an easy way to make sure you are getting the recommended amount.
• Try our No Drain Solid Light Tuna Lemon Pepper with whole-grain wheat crackers. There’s no can opener or draining required so this will be one easy treat to eat at your desk.
• Stash your favorite heart-healthy nuts in a bag to bring with you on-the-go. Nuts are a great choice because they contain fiber, unsaturated fats and Vitamin E.
• If you’re really pressed for time, No Drain Tuna is perfect for you. Just grab a fork and throw the can in your beach, picnic or gym bag for easy snacking.
• Have you tried our Salmon Cups with cucumber slices? If not, you’re missing out. Cucumbers are made of 95 percent water and are great for skin and hair. This snack is cool, refreshing and completely delicious.
• We’ve all heard the saying “an apple a day keeps the doctor away” but what about adding some cottage cheese to the mix? This sweet snack is full of protein, calcium and fiber.
• Trail mix is great for those looking to satisfy sweet and savory cravings. Mix creamy nuts like cashews and sweet treats like dried cranberries for a great on-the-go snack.

Last June, the U.S. Department of Agriculture unveiled MyPlate, the federal government’s new food icon to replace the food pyramid. MyPlate was designed to serve as a reminder to help consumers make healthier food choices and emphasizes fruits, vegetables, grains, dairy and lean protein, such as seafood. According to MyPlate, Americans should increase the amount of seafood they consume from 3 1/2 ounces, the current average, to at least 8 ounces.

“Seafood is a healthy source of protein, is low in calories and has much-needed nutrients, such as omega-3 fatty acids,” said Sharon McNerney, registered dietitian. “With the wide range of seafood options and proved health benefits, more Americans should look to it as a leaner and healthier protein option compared to other meats and poultry.”

Eating seafood helps counter the affects of diabetes, reduce the risk of stroke, decrease blood pressure, decrease risk of heart arrhythmias, decrease bad and increase good cholesterol, and improve circulation. Leading health organizations, such as the American Heart Association, American Diabetes Association and the American Medical Association, also recommend eating at least two servings of seafood each week.

Tips to add more seafood to your diet:

• Increase the amount of seafood you eat by eating a wider variety. Chicken of the Sea offers a variety of healthy options, such as tuna, salmon, crab, shrimp, and sardines!
• Use seafood in recipes that call for other proteins such as chicken or beef. Instead of making hamburgers, try tuna burgers. Instead of having a chicken Caesar salad, have a salmon Caesar salad .
• Seafood isn’t just for lunch or dinner.
• Pick up Chicken of the Sea’s To Go Cups for a convenient and healthy mid-day snack. Available in albacore tuna, chunk light tuna, tuna salad or salmon. You can eat them alone or pair with crackers or cucumber slices.
• Start your morning with tuna or salmon instead of bacon or sausage. Seafood is the perfect addition to any breakfast and is extremely versatile. Use crab cakes to make eggs benedict or add salmon to scrambled eggs.

Visit Chicken of the Sea’s online recipes for more great-tasting and healthy meal and snack ideas to help you add more seafood to your diet.

Source: ChooseMyPlate.gov, 2010 Dietary Guidelines for Americans, National Fisheries Institute

With summer just around the corner, people will be grilling more, going to the beach (or the neighborhood pool), and enjoying picnics outside. While you are planning your summertime meals, consider these healthy and tasty seafood recipes.

Hamburger Alternatives
Making hamburgers is considered a staple of summer, but hamburgers are often high in calories and fat. Chicken of the Sea offers these two recipes as healthier options and they can be made on the grill using a grill-safe pan.

Chicken of the Sea Cajun Tuna Burgers
With just 417 calories per serving, this is a healthy alternative to a regular hamburger. If you want an even healthier burger, ditch the bun and serve the burger on a piece of lettuce.

Chicken of the Sea Sammie Burgers
Weighing in at less than 300 calories per serving, these salmon burgers are another great option.

Summer Side Dishes
Give your summer side dishes some variety beyond the typical pasta and potato salads.

Chicken of the Sea Chunky Tuna Potato Salad
With red potatoes, cucumbers and tuna, this recipe is a unique twist on an all-American classic, and has only 105 calories per serving. It is also delicious with salmon, crab, shrimp or mackerel.

Chicken of the Sea Country Dijon Tuna Pasta Salad
This refreshing dish uses low-fat plain yogurt, instead of mayonnaise, to keep it healthy. It has 213 calories per serving.

Picnic Favorites
Summertime provides many chances for people to pack up a meal and head outside, whether to catch an outdoor concert, Fourth of July fireworks or simply enjoy the sunset. Here are a couple of our favorite sandwiches for picnics:

Chicken of the Sea Avocado Tuna Sandwich
This tasty sandwich uses mashed avocado instead of mayonnaise, and has just 370 calories per serving.

Chicken of the Sea Alaskan Salmon Ciabatta Sandwiches
Unbelievably rich and delicious, this sandwich is easy to make and has just 460 calories. We suggest wrapping it in aluminum foil before placing it in your picnic basket.

Spring has a well-earned reputation of being the ultimate health and fitness season. The weather tends to be nice enough to spend time outdoors without being too warm, and there’s something in the spring air that helps get people motivated to start working out again.

This month, we’ve compiled some quick and easy tips to help you get fit this season, and stay active for the rest of the year.

Workout to a fitness video
If you are uncomfortable working out in front of other people or don’t want the hassle (or cost) of a gym membership, fitness videos are a great option. You can find a video for nearly any exercise you can imagine, and you can pick them up at a local retail store or rent one online. Just be sure to move the coffee table out of the way before you start.

Play a kid’s game outside
When is the last time you played hopscotch, tag, kickball or even Red Rover? Not only will these types of games get you moving around outside, but they can also help you recall the carefree days of your childhood and lift your spirits. And, if this is still not enough to entice you, you can make this a family activity and invite your kids to play.

Rethink tasks that curb your activity level
Instead of taking the elevator, take the stairs. Park in the back of the parking lot rather than parking close to the building or using valet parking. If you are a golfer, walk the putting green and carry your clubs rather than riding around in a golf cart. Even small changes to daily activities will help you increase your activity and fitness levels.

Go for a walk
Walking is a low-impact, easy exercise. It’s safe, simple and doesn’t require practice. According to the Mayo Clinic, regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging. Start out by walking a few blocks after dinner and gradually increase the distance.

Eat healthy
It goes without saying that good nutrition is an important part of leading a healthy and active lifestyle. Eating low-fat and low-calorie foods is a good practice. Also, foods high in protein, like tuna and cottage cheese, will keep you fuller longer. A great snack option is Chicken of the Sea Tuna Salad Cups paired with cucumber slices instead of crackers.