Tuesday, January 12, 2016

Smart Snacking Tips

Snacking is an important element in the “grazing” process-eating more than 3 typical meals per day.

It seems many of us have gone to consuming 4+ smaller meals or snacks throughout our day. If choosing more nutrient-dense snacks packed with vitamins, minerals, fiber and “good” carbohydrates, this is not a bad dietary lifestyle.

Keep in mind…

  • Snacks should be no more that 100-300 calories
  • Snack foods should have small amounts of protein, fat, and carbohydrates
  • For quicker energy when exercising, eat 100-300 calorie carbohydrate foods
  • Some foods are digested more slowly, keeping blood sugar levels more even during a normal day, especially protein and fat foods
  • Eat less salty snacks or sugar-laden candy/cakes/cookies and trans-fatty acid foods, those stating “hydrogenated” fats/oils on the labels
  • Normal snacking times – mid-morning, mid-afternoon, or mid-evening
  • Try not to go more than 12-14 hr. between dinner and breakfast to prevent the blood sugar levels from dropping too low

Some healthier snacks choices:

  • 1 ½ oz. lean ham or turkey (85 calories) on 1 slice whole-grain bread (60 calories)
  • ½ egg (50 calories)
  • 1 c. non-fat plain yogurt (100 calories)
  • ½ c. frozen yogurt (100 calories)
  • 1 tbsp. peanut butter (100 calories)
  • 8-10 almonds (50 calories)
  • 1 string cheese made w/ 2% or lower in fat milk (100 calories)
  • 1 ½ c. air-popped popcorn w/ no oil or margarine or butter (50 calories)
  • 1 apple or orange or medium banana (100 calories)

Follow these tips and snacking can indeed prove beneficial!