Healthy Snacking

Are you a "snacker"?  Are you one of those people who needs to eat something every couple of hours?  According to the American Dietetic Association, approximately 38% of us have an afternoon snack.  Snacking, when done properly, can be beneficial to maintaining a healthy diet and may even help with weight loss.  How, you say?  By snacking, you decrease the length of time between meals.  This may help reduce the chance of overeating at your next meal. 

Worried about overdoing it with your snacking between meals?  Keep your snacks to 200 calories or less;  unless your metabolism requires extra energy, then shoot for 200-300 calories.  Here are some healthy snacking tips from the Academy of Nutrition and Dietetics. 

• Think of snacks as mini-meals that contribute nutrient-rich foods.  You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry.  Skip the urge to nibble when you’re bored, frustrated or stressed.  Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind.  Have a single-serve container of yogurt or put a small serving of nuts in a bowl.  Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time.  Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Need some snack ideas?  Try some of these 200 calorie (or less) snacks:

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Small baked potato topped with salsa and 1 ounce low-fat cheese 
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

For those active adults who may require higher calorie snacks, here are some 200-300 calorie ideas:

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola 
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds 
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1-½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

Remember, plan ahead when it comes to snacks and then you won't be tempted to run to the drive-thru or raid the vending machine at work.  Print a copy of this blog and keep it in your kitchen.  You don't have to just eat boring baby carrots.  Experiment with some of the snacks listed above and find what pleases your palate the most. 

Need more help planning your meals and snacks?  Make an appointment with our nutrition specialist and set a plan for healthy dining.  Call PROMATx Health Club today and remember...snack on, people, snack on!!