Healthy Snacks

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Most of us have grown up thinking that snacking is a bad habit, that it is something that will “ruin our dinner” or was possibly the reason we are overweight. In some cases, snacking is a bad habit, such as when you eat an entire bag of chips and soda in front of the TV a half hour after you’ve just eaten dinner. But when you make the decision to make your snacks work for you, especially if you are actively trying to lose weight, you will amazed at how much more effectively you and your body work throughout the day.
   
The first rule to healthy snacking is to be prepared. You need to load your refrigerator, freezer, pantry, work drawer and even your car with healthy snacks so that you always have something on hand in case you get hungry. This will require effort on your part, but good preparations will lead to making good choices. Packing a few bags of almonds and dates to keep at work when you hungry will make you less likely to head for the candy machine. You’re more likely to stick to your diet and have the energy for a better afternoon workout.
   
Before you think you can get off easy by buying prepackaged 100 calorie snacks or energy bars at the supermarket, keep in mind that most of these products are full of ingredients like sugar, sodium, trans fats and preservatives. Creating the perfect snack combination by combining 2-3 of the following elements: low calories (about 200), whole grains, fiber, protein, nutrients, complex carbohydrates and a small amount of “good” fat (monosaturated or polyunsaturated fats). It should provide energy and be satisfying enough to get rid of hunger.
   
Contrary to what many people think, eating more frequently, for example 5-6 small meals or 3 meals and 2-3 small snacks will speed up your body’s metabolism, causing you to burn more calories and give you enough energy to exercise. When you starve yourself, your body will ration calories for energy storage. Make sure you eat complete meals and don’t substitute snacks for meals. A good way to avoid overindulging at a dinner or a party is to eat a small snack before you go.
   
Here are some examples of healthy snack ideas:

Savory:
• Edamame in the shell
• Whole wheat toast with 2 microwaved egg whites
• 2 slices lean deli meat (no nitrates) wrapped around nonfat string cheese
• Cup of soup (lentil, vegetable or lean protein) with 5 whole wheat crackers – low sodium, preservative free
• Tuna with whole wheat crackers
• Hummus with fresh, raw vegetables

Sweet:
• ½ melon with scoop of nonfat cottage cheese
• Almonds and dried fruit (dates, figs, raisins)
• Fruit smoothie: ½ c nonfat yogurt, frozen fruit, ice, 2 T juice
• Oatmeal and berries
• Cup of nonfat Greek yogurt with teaspoon of honey
• Apple with almond butter
• Glass of Almond milk

Snacking is good and actually recommended. The key to keeping healthy is to snack smart! 

Here's to your wellness,

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