To Snack OR Not To Snack

 

Do you ever wake up in the morning and feel very motivated to start a healthy day?  Then, do you notice your motivation slowly starts to creep down as the day progresses?   You’re not the only one!   

Snack choices may also worsen as the day continues.  Snacks can be a great way to prevent overeating when mealtime comes around; however, it is important to make good choices when snacking.   Studies have shown self-control tends to decrease as the day progresses. Thus, it is important to plan ahead!!

Snack Choices:

The best snacks are often a combination of a protein and a carbohydrate.   Carbohydrates will provide energy while protein helps increase satiety or the feeling of fullness.  Adding fiber will also increase satiety while providing many other health benefits. 

Fruits, vegetables, or whole grains will serve as the best carbohydrates for snacks, and there are many possible ways to incorporate proteins.  Some smart and healthy snack examples include:

Banana (carbohydrate) & peanut butter (protein)

Grapes (carbohydrate) & low-fat/non-fat cottage cheese (protein)

Whole wheat bread (carbohydrate) & nut butter (protein)

Apple (carbohydrate) & unsalted almonds (protein and unsaturated fats!)

Celery, raisins (carbohydrate) & peanut butter (protein)

Melons (carbohydrate) & a hard-boiled egg (protein)

Yogurt (carbohydrate with protein) & berries (carbohydrate) 

*Greek yogurt is higher in protein

Popcorn (carbohydrate) & unsalted nuts (protein) 

Aim for 100-200 calorie snack options

Plan ahead!! 

If you’re out all day or if you let yourself get too hungry, you may be more inclined to grab a snack from a vending machine or make other unhealthy choices.

Why snacking is good:

• Helps curb your appetite so you don’t overeat at your next meal
• Great for post-workout.  You want to eat within 30 minutes after a workout to utilize as many nutrients in the food as possible.  Sometimes it’s difficult to eat a meal within that timeframe, so a snack is a great alternative.
• Improves mood

Mindful Snacking

It is important to always be mindful of the fact that you’re eating and be mindful of what you’re eating.  It is therefore never a good idea to snack when you’re distracted.  These times include:

• Snacking while watching TV
• Snacking while talking on the phone
• Snacking while working on the computer

Another example of not eating mindfully is snacking simply because you are bored.  Try to remind yourself that eating out of boredom is never a good idea; only eat when you’re hungry or on a set schedule.

Final Take Away Tips:

When you do take a snack, limit your portions.  The best way to do this is to avoid eating directly from the box, bag, carton, etc.  Instead, measure out an appropriate portion of food, put it in a separate container, and put the original packaging back into the cabinet.  In other words, never eat chips directly out of the bag! 

 

Ashley Cohen, MS, RD

Available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle

ashleyEcohen@gmail.com                   (847) 754-1131 

(Source: blog.madsweat.com)