A simple recipe for satisfying hunger without packing on the pounds.
It’s 2:14 at work and you’re losing focus. Your stomach starts to growl. Suddenly, the candy dish on your co-worker’s desk catches your eye. You reach for a handful. But, wait! How about that New Year’s resolution?
Coming off the holidays, many people vow to slim down. And while avoiding your co-worker’s candy is smart, cutting out snacks altogether isn’t the answer. In fact, snacking can help you lose weight and eat healthier — if you snack smart.
“A snack is meant to be a smaller meal to tide you over so you aren’t so hungry before the larger meals,” says Dr. Cindy Cassell, registered dietitian and sports nutritionist. “A little nibbling throughout the day will prevent drowsiness and keep you focused,” she explains. But choosing snack foods high in sugar or refined carbohydrates can have just the opposite effect. You may feel a boost at first, but then you’ll crash, feeling more tired and ravenous than before.
Better snacking basics
Watch your portions. Dr. Cassell says most people get in trouble by eating too much. An example of a healthy portion size would be a handful of cereal, a peach or an apple.
Keep it under 200. In general, a healthy snack is about 100 to 200 low-fat calories and includes a protein with a carbohydrate. Don’t go starving. “Most people need to eat something every four hours to keep their blood sugar up,” says Dr. Cassell. It’s the fuel your body needs to keep its engine running.
Pack in the nutrients. Think of snacking as your nutritional insurance for the day. Dr. Cassell recommends nuts and yogurt because they provide protein and fiber, which are good for you and make you feel fuller longer.
Set yourself up for success. Keep a healthy snack stash in your desk drawer and car. The drive-thru and the vending machine are less tempting if you have a healthy snack on hand to tide you over.
10 healthy, tasty snacks
• Low-fat string cheese
• 1 pita with 1 tablespoon of hummus
• 10–12 baked chips and 1/4 cup of salsa
• Half bagel with 1 tablespoon of peanut butter
• 2 cups popcorn sprinkled with chocolate shavings
• Frozen whole-wheat waffle topped with 1/2 cup applesauce
• 1 cup of whole-wheat cereal topped with low-fat milk
• 1/2 cup of cottage cheese with peaches or tomato slices
• 1/4 cup nuts and dried fruit (not sugar coated)
• 1 cup low-fat chocolate milk