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GUIDELINES FOR HEALTHY SNACKING

It was once thought that snacking between meals was unhealthy and promoted weight gain.  However, numerous studies now show that people who eat healthy snacks between meals are leaner, have better blood chemistry, have more energy and concentration and are healthier overall.  Healthy snacking is crucial to your nutritional wellness.  Snacking on the right food between meals has many health benefits, which include maintaining stable blood sugar levels, minimizing overeating at the next meal, adding valuable nutrients to your diet, satisfying your hunger, providing a boost for the mid-morning or mid-afternoon energy “slump” and improving mood and concentration.  Research shows that people who eat healthy snacks between meals actually eat fewer calories during the day compared to people who do not. The key to healthy snacking is making the right food choices.  The wrong snack can sabotage your nutritional health and hinder your wellness.  What is a healthy snack?  To help you make the best snack choices, here are six guidelines for selecting a healthy snack: A healthy snack should contain at least 5 grams of protein and/or 3 grams of fiber A healthy snack should have no more than 200 calories. Ideally, a healthy snack should have 150 calories.  A healthy snack should have no more than 6 grams of fat, less than 2 grams of saturated fat and zero trans-fats.  A healthy snack should have no more than 15 to 20 grams of sugar. A healthy snack should contain no artificial sweetener. A healthy snack should contain no high fructose corn syrup. Examples of a healthy snack: Kashi bar Fresh fruit in season 100% whole wheat grain crackers with peanut or almond butter Almond butter on a Triscuit 100% whole grain cereal with low fat milk Low fat yogurt with fresh or frozen fruit Shake with low fat milk or yogurt and fruit 100% whole grain sandwich with peanut butter and jelly 100% whole grain sandwich with almond butter and honey Handful of nuts or seeds with 100% fruit juice Rice cake with peanut or almond butter Hummus on 100% whole grain bread or cracker 100% applesauce (no added sugar) Air-popped popcorn Granola bar (make sure it meets the 6 guideline requirements for a healthy snack) String cheese Graham crackers with peanut or almond butter Dark chocolate Fruit and low fat cheese (mozzarella) Fruit and low fat cottage cheese Sunflower seeds or almonds or walnuts and raisins Raw vegetables served with a low fat dip Healthy snacking is very important for your nutritional health.  In fact, it is essential.  So let go of the guilt of eating in-between meals and embrace the fullness of healthy snacking.  Here’s to your health.

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