If you v iew snacking as a bad thing, think again! Snacking can be a very important and healthy part of your eating plan. If you go too long in between meals, your body starts to run low on fuel and that can spell trouble when it comes time for your next meal. Snacks help fill the gap in between meals and if planned properly can help you meet your nutrient needs for the day.
Eating in between meals also helps keep your energy levels up. Now, what you eat does count! Many of us may view snacks as chips, cookies or candy – if this sounds like you, it’s time to redefine your definition of a snack. Let’s review some healthy snacking tips along with some tasty ideas!
Smart Snacking:
--Plan, Plan, Plan! The more you plan your snacks, the more likely they are to be healthy! It’s all too easy to grab junk food when the impulse strikes. Having healthy options available helps keep you running efficiently and adds quality to your day. And, you won’t have to think about what you are in the mood for.
--Listen to your body – you will probably notice you are hungry at certain times of the day. When enjoying your snack, pay attention to hunger and fullness cues as you do at a normal meal. Remember though, this a snack and not a meal. If you are ravenous at snack time, take a look at the timing, quality and size of your previous meals.
--Balance is key! Just as it is important to balance your meals – it is just as important to balance your snacks. A donut will not satisfy and keep your energy levels up as long as an apple and string cheese would. As a general rule of thumb, combine healthy carbs with protein as your snack. The two together will help keep you full for longer. For example, try hummus and whole wheat pita bread, yogurt and fruit, veggies with yogurt dip or peanut butter with pear slices. At the very least, choose higher fiber foods to nosh on.
--Keep snacks handy – make sure planned snacks are stashed where you need them the most. If you are hungry mid-afternoon - keep them in your desk drawer, car or in front of the refrigerator where you will see them. Then they will be ready to grab at a moment’s notice! Also, keep some stashed in your gym bag in case you need a pre-workout pick me up.
--Moderation is okay! If you have chips every now and then, that’s okay! Just balance the rest of your week with healthy snacks. Or, if you have limited choices around you, do the best you can and jump right back into your healthy snacks the next day.
On the go snacks:
Light yogurt and berries
Instant oatmeal and mini box of raisins
Snack bar (Luna, Pria, Slimfast, Clif Nectar)
Low-fat string cheese and 100-calorie pack crackers
Pre-packaged baby carrots/ranch combo
Low-fat granola bar and almonds
Dried fruit and mini 94% fat-free popcorn
Snacking at home:
½ whole wheat bagel with light cream cheese, tomatoes and sprouts
Cottage cheese and peaches
Smoothie made with yogurt, milk and frozen fruit
Bean dip and veggie sticks
Sliced turkey rolled up in lettuce
Broth based veggie or bean soup
Sliced apple with reduced-fat shard cheddar
Hummus with cucumbers and red bell pepper
Roasted Red Pepper White Bean Dip
This flavorful bean dip is full of satisfying protein, healthy carbs and fiber. Pair it with fresh cut veggies and whole wheat pita chips for an energizing snack.
1 jar (7 ounce) bottled roasted red bell peppers, drained
1/3 cup fresh parsley leaves
2 tbsp lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
2 garlic cloves, crushed
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup low-sodium vegetable broth
1. Chop bell peppers to measure 1/4 cup; set aside. Place remaining bell peppers and the remaining ingredients in a food processor and process until smooth.
2. Spoon mixture into a bowl; stir in reserved 1/4 cup bell peppers. Cover and chill.
Servings: 10 (1 servings = 2 tbsp)
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
