Healthy Snacks

Healthy snacks are important for the success of your meal plan and for energy between main meals. Snacking doesn't have to be bad. Eat healthy snacks with low to moderate calories and your energy level will improve throughout the day.

The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at mealtime. Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels (you will crash). Here are some good guidelines for healthy snacking:

Snacks can really skyrocket your calorie count if you're not careful!

First, a few common sense eating rules:

1. Use no more than a pat of butter on whole wheat bread or rolls.

2. Use natural sweeteners like cinnamon instead of sugar.

3. Use condiments like mustard instead of ketchup or mayonnaise.

4. Drink only water or unsweetened drinks, like tea. Cranberry juice and pomegranite juice are not that healthy if they are loaded with sugar!

Here are some healthy snacks to eat during the day:

1. Popcorn is high-fiber and low calorie. Skip the butter and excess salt! I like to pop it on the stove in olive oil. On the run, I eat natural, microwaved brands.

2. Nuts. Peanuts, pistachios, pecans and almonds are all good. A handful of nuts goes a long way! They are high-calorie so be careful. Skip the excess salt! Nuts have heart-healthy fats, fiber and vitamins.

3. Fruit is always a healthy, filling snack. I've never heard of anyone getting fat from eating fruit! We all know the health benefits of eating fruit so enough said.

4. Green, leafy salads. Eat green salads on most days with very little dressing. You can't go wrong with green, leafy veggies for the health benefits!

5. Low-fat yogurt is a great snack! Yogurt smoothies are also great options (especially after a strength workout).

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Mark Dilworth, BA, PES
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