“If you can’t remember my name, just say chocolate and I’ll turn around.”
You’ve heard that eating between meals isn’t good for you but there’s a place for snacks in every eating plan. Sometimes you just need a bite of something to keep you going. Snacks can boost your energy between meals and supply essential vitamins and minerals. You can make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups.
Our eating occasions are classified into two groups: meals and snacks. Meals include breakfast, lunch, and dinner and snacks are any other time we eat. If you find that your meals are still the same size after adding snacks into your day, then snacking may not be the best strategy for you. Take notice of your triggers and be mindful of your snack choices.
How to snack smarter:
- Anything small, quick and portable can serve as a snack.
- Choosing snacks that always come in a bag or a box means you may be getting more sugar and salt than you need.
- Skip the urge to nibble when you’re bored, frustrated or stressed.
- Skip the snack aisle and look for more healthful options such as fresh fruit and vegetables.
- Mid-morning or mid-afternoon are common times for your energy to dip, so time your snacks for when you need an energy boost.
Snacking itself isn’t good or bad. What we eat and how much we eat is key. Here are some tips to help you chose healthy snacks♦:
- Less than 200 calories: Holds you over until mealtime and keeps your metabolism up.
- At least 3 grams of fiber: Slows digestion for sustained energy.
- 5 grams of protein: Increases feeling of fullness and satisfaction.
- Less than 12 grams of fat: Helps you stay within daily limits of fat intake.
- Low in sugar: Helps keep total sugar intake to the recommended 6 teaspoons for women and 9 teaspoons for men.
Making healthy changes can be difficult because our habits are automatic and can get in the way of us making wise choices. Get creative by swapping out different fruits, vegetables and grains to keep your snacking exciting. Keep portion control in mind and don’t forget to balance your snacks with your meals. Eating directly from a multiple-serving package can lead to overeating.
“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture – imagine this – where our kids ask for healthy options instead of resisting them.” – Michelle Obama
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Promoting inner health & outer beauty!
Helping you thrive, not just survive!!
PS. Inner Health & Outer Beauty Store: Health & Wellness with Althea♦
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