Nutrition Articles

It's time to change your perception of snacking.

Snacking can serve many purposes, but it is not limited to salty or sugary treats, is not an opportunity to overeat, is not an emotional pacifier and it is not something you pick on a whim.

In order to reap the benefits of healthy snacking and become empowered to use it as a tool to improve your wellbeing, you have to change the way you think about "snack time" from now on. Healthy snacking can be nutritious, fiber and nutrient rich, a great source of steady energy, a deterrent to ravenous food cravings, and can support healthy weight management. Two critical mindsets for successful snacking are to make sure you are always specific about the foods you choose to eat and that your food choices are measurable. I have included a list of my favorite snacks to help illustrate these points and to provide you with suggestions for preparing your own healthy snacks. You should incorporate 2 -3 healthy snacks into your daily meal plan to help you balance hunger between meals by maintaining consistent blood sugar levels throughout the day.

Here are 7 renewed ways to think about your snacking:

1. I know snacks play a vital role in maintaining a healthy diet so I will devote adequate time to planning and preparing nutritious snacks every day.

2. I choose to limit processed foods in my diet because they tend to be very high in salt, which can increase my blood pressure and cause me to retain fluids that will force my heart to work harder than it has to.

3. Since trans fats can raise total cholesterol and LDL "bad" cholesterol levels in my body and lower my "good" (HDL) cholesterol, I am diligent about reading food labels and avoiding foods made with or cooked in hydrogenated vegetable oil.

4. If I wait until I am near the point of starvation (feeling jittery and anxious) before reaching for a snack, I am almost guaranteed to eat something unhealthy. Instead, I will eat a healthy snack approximately 2-3 hours after each meal.

5. Snacks made up of complex carbohydrates and a bit of protein help me feel fuller longer.

6. I prefer to whole foods over liquid snacks, such as power drinks and smoothies. I realize that these beverages can be nutritious, but eating whole foods provides added fiber with fewer calories.

7. I NEVER leave home without my "snack survival kit", which often includes small, pre-measured amounts of dried fruit, mixed nuts, and whole grain cereals. My survival kit provides a healthy food option when I am on the run.

Here a few nutritious snacks I eat regularly!

o Raw vegetables (ex. celery, carrots, cauliflower, broccoli, green pepper, cucumbers) with ? cup low calorie, organic yogurt or low calorie dip

o 1 serving fresh fruit (ex. strawberries, bananas, apples, oranges, peaches, grapefruit, grapes, melons, pears, plums or strawberries) and 1oz string cheese

o Apple or banana slices spread with 2oz natural peanut butter (ex. Smucker's Natural)

o 1 cup sliced strawberries with ? cup lite Cool Whip topping

o 1 cup low-calorie, organic yogurt mixed with 1 teaspoon Grape-nuts and 1 teaspoon ground flaxseed

o 8 oz glass skim, 1% milk or light soymilk mixed with 2 tablespoons lite chocolate syrup

o 4 oz low-fat cottage cheese with 4 oz canned, lite, diced pineapple, peaches, or mixed fruit

You can be successful at making positive changes in your diet. Don't try to change everything at once - change the way you think about your munchies and you'll be "snacking right" before you know it!