Snacking gets a bad rap. But it shouldn’t!
When we make smart decisions, snacks fend off hunger, reduce portion sizes at regular meals, and keep our metabolism running full speed ahead. We know it’s easy to fall prey to clever advertising and marketing campaigns that lead us to believe that candy bars, chips, cookies, and other goodies are the best bets. This makes the word “snack” seem like a dirty word to those of us who are watching our weight.
So obviously, we recommend passing on the potato chips and M&Ms. Instead, choose healthy snacks that are satisfying and tasty too. The trick is to include a healthy carbohydrate for energy– think fruits, vegetables, beans, or a small portion of a healthy whole grain– and combine it with a lean protein (like eggs, poultry breast, tofu or non-fat/low-fat dairy products) and/ or a healthy fat source (avocados, nuts, seeds) for satisfaction and to slow digestion of the carbohydrate to keep your energy on even keel.
Here are a few ideas to keep you both fueled and satisfied:
Greek yogurt with cinnamon and raisins
1 6oz container of Greek strained yogurt
1 tsp ground cinnamon
1/4 c raisins
Homemade hummus, pita and vegetables
- 1 can chickpeas
- 1 clove garlic
- 1 tsp olive oil
- pepper to taste
(add a few olives, or red peppers to mix it up)
blend in a food processor
Have 2 tbsp hummus with a small whole wheat pita
Rice cakes with avocado or peanut butter
smother a rice cake with 1 tbsp of either of these healthy fats
Stop light salad
- 3 cherry tomatoes
- 1/2 yellow bell pepper, sliced
- 2 ounces turkey or chicken breast
- 1 small chopped apple
Toss above ingredients with 1 tsp olive oil, juice of 1/2 a lime, and a pinch of cayenne pepper
Stay full! And Enjoy!