*THE SKINNY ON SNACK TIME*

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.