It's a smart idea to make a wise choice of snacks. Yet, there are not many foods that appear to be of high nutritional value. For example, bran muffins and cereal bars may be filled with unhealthy fats and added sugar. And "fat-free" foods also have a lot of salt and sugar added.
Here are seven tips for smarter snacking.
Grains, baby! Whole-grain snacks will give you a little bit of energy with staying power. Try any whole-grain low-salt pretzels or tortilla chips or a serving of high-fiber cereal.
Breakfast snack. Many breakfast foods can be repurposed as a healthier snack later in the day. How about a slice of whole-grain toast served with low sugar jam? Low-sugar granola makes a quick snack, too.
Try a high-low mix. Combine a small portion of food with good fat, such as peanut butter, with a greater amount of something very light, such as apple slices or celery sticks.
Go nuts. Unsalted nuts and seeds make tasty snacks. Walnuts, almonds, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many valuable nutrients and are more likely to make you feel whole (unlike chips or pretzels). Nuts, however, have a lot of calories, so keep portion sizes small.
Combo snacks. At each snacking session, try getting more than one macronutrient (protein, fat, carbohydrate). For example, have a few nuts (protein and fat) and a few grapes (carbohydrates). Or try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These nutritious snacks help to keep you happy.
Snack mindfully. Don't eat your snack while you're doing something-like surfing the Internet, watching TV, or sitting at your computer. Instead, stop what you've been doing for a couple of minutes and enjoy your snack like a little meal.
Bring your snacks with you. Bring a little bag of nutritious treats in your pocket or wallet so you won't turn to the cookies at the coffee counter or the candy bars in the office vending machine.
Having a snack or two between meals will reduce your appetite so that you don't inhale the dining table until you actually sit down for dinner. Snacking will also help you get all the nutrients you need. On the other hand, all day grazing-especially on foods of low nutritional value-may result in you consuming too much and packing extra pounds. The secret is a clever snacking strategy.
