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Friday, September 19, 2008

Healthy Snacking Tips
By admin @ 10:46 PM :: 400 Views :: 0 Comments ::

:: General Nutrition and Diet Tips, Weight Management

Healthy Snacking Tips
Did you know snacking is healthy…that is if you snack on the right foods. A healthy snack provides quick energy, is balanced in carbohydrate, protein, and fat, and contains a reasonable calorie content. A good snack provides energy for a workout and those higher in carbohydrate, help improve your endurance level. A mid-afternoon snack has been shown to improve memory. Some researchers have also found snackers have a lower risk of heart disease compared to those who gorge on one or two meals each day. Before you dash down the supermarket snack isle, remember many ready-made snack foods contain too much fat, sugar, and salt. For example, the typical handful of potato chips derives more than 50% of its calories from fat. Be an educated shopper and read all snack food labels. Make wise snack purchases!! When snacking, try to eat the snack before you get too hungry so you don’t overeat. Keep nutritious snack foods handy at work and home. Typically a balanced snack has more staying power and can help you bounce back from a workout. Examples include: 1/2 an apple and small amount of almonds or peanuts (10-20), low-fat cheese and whole grain crackers, 1//2 banana and 1 Tb peanut butter. Purchase single servings of packaged snack foods to control portion sizes. For a late afternoon snack that won’t ruin your appetite for dinner, nibble on fresh veggies dipped in low-calorie dressing or dip. Use the list below as a guideline for choosing healthy snacks and limiting empty calories:
Choose within 100-150 Calorie Limit	Empty Calorie Snacks
Air-popped Popcorn Low-fat Microwave Popcorn Pretzels Baked Tortilla Chips Fig Newtons Graham Crackers Most Energy Bars Low-fat Cereal Bars 1/2 Whole Grain Bagel or English Muffin Whole Grain Low-fat Crackers Small Amounts: Almonds, Peanuts, Peanut Butter Fresh Fruit Fruit Canned in its Own Juice Fresh Vegetables with/ without Low-fat Dressing/Dip or Hummus	Buttered Popcorn High-fat Microwave Popcorn Potato Chips Regular High Fat Tortilla Chips Chocolate Chip Cookies High Fat Sandwich Cookies Most Candy Bars and Chocolate Doughnuts, Danishes, Pastries Ritz and Other High Fat Crackers High Fat Chips (Fritos, Cheetos) Ice Cream

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