Here are some of your best snack picks:
When 3 or 4 o'clock rolls around and you are still at work and your stomach starts to talk to you.... what do you do? It is still too early for dinner and you already had lunch (hopefully). The best thing is to grab a snack so, here are some great ideas for snacks that will help you to stay energized, full and watch your waist line.
Pro- rich in fiber and complex carbohydrates, gives you energy with staying power.
Foods-
Low-fat whole-grain crackers
Whole-grain pretzels
Whole-grain crispbreads.
Fruits and vegetables:
Pro- Gives you a feeling of fullness with no fat and only a small number of calories. Provide vitamins, minerals, fiber and other nutrients.
Nuts and seeds:
Pro- Provide protein, feel fuller longer. High in fat, but it's mostly monounsaturated, a healthy kind of fat.
Con- High in calories, so watch how many you eat!
Low-fat dairy products:Pro- good sources of calcium and protein, plus many other vitamins and minerals.
Con- Can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.
Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels, or a handful) contains 163 calories. But if you eat a cup of almonds, the calorie count jumps to 800-plus calories.
So what are your best choices? Here are several suggestions:
| Weight-loss snacks | |
|---|---|
| Approximate number of calories | Food |
| 10 calories | 1 large stalk of celery |
| 25-30 calories | 1 cup raw vegetables 6 medium baby carrots |
| 60 calories | 2 cups air-popped or light popcorn 1 cup of cantaloupe or grapes 1 small can of vegetable juice |
| 100 calories | 1 cup sliced bananas and fresh raspberries 2 domino-sized slices low-fat Colby or cheddar cheese 1 fat-free chocolate pudding cup |
| 150 calories | 1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries 1 cup sliced apples with 1 tablespoon smooth peanut butter 4 rye crispbread crackers |
200 calories | 1/4 cup dry roasted soy nuts (calories vary by brand) 1/3 cup granola 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches |
Lesson- Have a snack but watch the amount for some!
