Snack time. A scary thought sometimes, right? Most of us fall into the category of people
who start running on low a few hours after or before lunch and are looking for
that quick fix to get us through the rest of the day before dinner. Well, this is where a lot of people fall into
the bad snacking trap.
There's a perception that snacking is bad for
us. A nibble here and there can quickly
add up in calories and make us gain weight.
Snacking has been traditionally viewed as eating junk food or sweets and
that mindset needs to change.
The problem is that cookies and chips are not
"snacks" — they're treats. If
you eat too much of them, you're going to put on the pounds. Also, a lot of snacks that we perceive as
healthy are stacked full of sugar, and often time, people ignore the sugar
content on a label because they tend to look at calories and fat first, but
sugar is JUST AS IMPORTANT!
So what kind of snacks should I be
consuming? Well, snacks should contain a
protein source and at least one other food group such as a complex carbohydrate
or fruit. For example, yogurt and an
apple, or a cheese stick and whole wheat
crackers are good examples. I can’t
stress the word, whole wheat enough.
Some think oh well, it says “wheat.”
Well, no…if whole wheat is not the first ingredient….put it back down
and move on to the next option. I will
touch on the sugar content of fruit at the end.
In terms of calories, a healthy snack ranges
from 200 to 300 calories for a man and 150 to 200 calories for a woman.
When we stick to high-quality foods, snacking
helps to stabilize our blood sugar so we don't crash during the day and should
prevent overeating at lunch or dinner.
In general, if meals are longer than four hours
apart you should plan on having a snack in between them. I eat 5-6 small meals a day and that
typically includes 2 snacks.
Here are some healthy snack options…
*Low-fat plain Greek yogurt and
high-fiber cereal
This combination of protein and fiber slows
down digestion, which fills you up longer, and prevents sugar cravings.
Greek yogurt tends to be thicker and creamier
than its non-Greek counterparts, while containing more protein and less sugar
than fruit-flavored yogurt.
Fiber-rich cereals should have at least 6 grams
of fiber per serving. The daily recommended amount of fiber is 25 grams for
women and 38 for men. However, if you
are new to the fiber scene, you need to make sure to gradually include that
into your diet or else there could be some speed bumps along the way! Be sure to also check the sugar content in
those cereals as well!!
Granola tends to be fiber-heavy too, but may
contain more sugar and fat than other types of cereals so check the nutrition
label.
Loads of sugar can be lurking in some of the
snacks we perceive to be healthy and good for us. A great example of this are protein and
energy bars. I was a bar QUEEN back in
the day, but have made some tremendous alterations in my choices of these
“healthy” bars. Little did I know and it
is a very common misconception, but a lot of bars out there contain tons of
sugar! So you think you are eating
healthy, but really you are loading yourself up with sugar and pointless
calories because let’s be honest how often does one of those “meal replacement”
bars actually do the trick and fill us up completely so we are satisfied? Very rarely.
Been there! Which leads me to my
next example of a great snack…
*QUEST
BARS!
I will admit, I have become addicted to these
things because they are so damn good.
They are not a meal replacement bar, but rather a great snack option
when you are on the run or looking for that quick fix! They are filled with protein and fiber and
have 1 to 2 grams of sugar in each flavor.
That’s pretty much unheard of! I
swear by these bars and have recommended them to anyone that I can who is
looking for a healthier snack option.
You can buy these online or at GNC!
*Raw nuts and fruit
Nuts are a great source of healthy unsaturated
fats, but portion size is crucial since nuts are rich in calories. Here is a good visual for you; a serving of
nuts is one ounce and generally fills up an Altoids container. Below I discuss what fruits are the better option for you! Stay tuned.
*An apple with low-fat mozzarella cheese
A medium-sized apple is its very own 100-calorie pack —
without all the refined sugar and other processed ingredients in most pre-packaged
snacks. When you eat whole
fresh fruit you are satisfying your sweet tooth and cutting the cravings for
sugary desserts.
*Low-fat cottage cheese with berries
Sprinkle berries on half a cup of low-fat
cottage cheese to add natural sweetness to this good source of protein. If the curds in cottage cheese freak you out,
try the whipped variety, which has a smoother texture.
*Carrots with hummus
Hummus spread, made from ground-up chickpeas,
is high in fiber and protein. A 3-ounce
serving of baby carrots (around 10 pieces) is low in calories and a good way to
help squeeze in the five servings of vegetables the average person should be
hitting each day. Be careful though,
there are some hummus brands on the market that are loaded with sugar as well! I made my first batch of homemade hummus the
other week and I was quite impressed with how delicious it was!!! Recipe here.
THE 411 ON SUGAR IN FRUIT
The list is pretty
extensive when it comes to these bad boys.
Fruit is touted as a super-healthy snack option, but while the fiber and
other nutrients found in fruit are a great part of any diet, many varieties can
also be very high in sugar. Too much
sugar, regardless of where it comes from, can have some seriously negative
effects. (Yep, even if that sugar is from fruit!) Does this mean cut out fruit all
together? Definitely not. However, it might be smart to keep an eye on
fruit-based sugar consumption.
Can Fruit Make You
Fat? What You Need to Know.
The American Heart Association recommends no more than 26 grams of sugar per
day for women or 36 grams per day for men.
For men and women ages 19 to 30, the USDA recommends two cups of fruit
per day. Depending on which fruit is
picked, this could be bad news for fruit lovers: Just two cups of sliced bananas
adds up to the maximum recommended amount, clocking in at 36 grams of
sugar! **I keep my banana consumption to
the AM hours.
So other than extra
calories, what else does too much sugar mean?
Excessive amounts could lead to tooth decay, weight gain, and increased
triglyceride levels (which may contribute to heart disease and high
cholesterol). Some studies suggest
fructose, the main type of sugar found in fruit, can even be more harmful than
other sugars (namely, glucose). Fructose
has even been linked to increased belly fat, slowed metabolism, and
overall weight gain.
Your Action Plan
Traditionally, a diet high in fruits and vegetables has been shown to help
prevent weight gain (when compared to a diet high in fiber from other foods). Although fruits can hold three times more
calories per serving when compared to vegetables, they’re still a relatively
low-calorie choice, especially when considering how good fruit’s high water and
fiber content are at promoting feelings of fullness.
With a sugar-conscious
mind, here’s a closer look at how each fruit stacks up in terms of the sweet
stuff.
Ingredients:
