To snack or not to snack, which is better?
Snacking
All those years ago we evolved as frequent foragers, not meal eaters - so is snacking necessarily a bad thing?
Think about this; "Are you eating when you're not hungry? Or "Do you eat snack foods" vs. "Do you eat snacks?" Hmm, is there a difference? Usually we think of 'snack foods' as the oh-so-good, mostly unhealthy items like chips and dip, candy, cookies, or ice cream. But a 'snack' can be a yummy and healthy food just as well.
Snacking actually can be a healthy habit that might even help you manage your weight and balance your diet. So, if you are really hungry and you choose the right 'snack' - Go For It!
Why Snack?
Most of us get hungry every 3 to 4 hours, so if there is a long stretch of time between meals a healthy snack is the ticket. Smart snacking may prevent you from over-eating at meal time.
Smart snacking can also help you reduce your calorie intake for the day. A well-planned, healthy snack helps you eat less at mealtimes therefore cutting your daily calories overall.
The more often you eat, the easier it is to work in your daily servings of healthy veggies, fruits and proteins.
Eating regular meals and snacks will help ensure your blood sugar levels remain stable all day. Snacks help you maintain both your physical and mental energy.
What is it?
A snack should provide a mix of low-fat protein and healthy carbohydrates. The carbs will get digested first and satisfy your hunger right away and the protein will give your snack some 'staying' power. Check out these healthy snack ideas:
Protein snack bar – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein – 10 grams or so is a good target.
Mini smoothie – Whip out your blender and make a snack-sized smoothie with ½ cup (125ml) low fat-milk, ½ cup (75g) frozen berries and a scoop (12g) of vanilla protein powder. About 140 calories, 8 grams protein.
Greek-style vanilla yogurt and fruit – One single-serve (5.3 oz/150g) carton of yogurt + 1/2 cup (75g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams protein.
Low-fat cottage cheese + chopped veggies – 3/4 cup (160g) low-fat cottage cheese + 1/2 cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams protein.
Vegetables and hummus dip – 1/3 cup (80g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams protein.
Nonfat latte – Made with 12 ounces (360ml) low fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams protein.
Hard-boiled egg on tomato slices – Slice a medium fresh tomato and one hard-boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams protein.
Edamame soybeans – Drop 1 cup (150g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams protein.
Tuna + avocado – Pop open a single-serve can or pouch (2.5 oz/75g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams protein.
Did You Know?
Americans eat 13 billion hamburgers a year, enough to circle the earth more than 32 times.
Eating junk food alters brain activity in a way similar to the way addictive drugs do.
Fats from junk food trigger the brain to want more food. This effect can last for several days.
Cracker Jack originated in Chicago and was the first to use toys to target junk food to children.
Eating ice cream seems a tasty way to cool off, but the high fat content actually warms up the body.
It takes about 10,000 pounds of potatoes to make just 2,500 pounds of potato chips.
Ironically, cotton candy was invented by a dentist with the help of a confectioner. They marketed it as "fairy floss".
The creamy middle of a Twinkie is not cream at all but mostly Crisco.
On average, Americans consume 22 teaspoons of sugar a day, most of it in the form of high-fructose corn syrup served in soft drinks and candy bars.
The most popular cookie in America is the chocolate chip cookie.
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