HEALTHY SNACKS

 HEALTHY SNACKS 

The advice we heard as children was wrong. We were told to eat 3 meals per day. And throughout our adult lives we have made it worse by skipping breakfast, having a small lunch and overindulging for dinner. This is a great way to kill your metabolism and make it far harder for our bodies to burn calories properly throughout the day. Eating like this puts our bodies into a starvation mode where it starts storing everything as fat. To prevent this, learn to eat snacks throughout the day.

Some may say we all should have discipline when it comes to in between meal snacking. And given the normal eating regimen of breakfast, lunch and dinner/supper you'd think eating three wholesome meals three times a day would do. It doesn't. Although the three meal a day plan has been in place for decades, our lives have become busier requiring frequent refueling. Consider these questions: Do you eat a well balanced healthy breakfast every morning? Do you take time and have an equally healthy lunch?; And before you retire for the day did you enjoy a healthy balanced dinner?

Thankfully there are many healthy snacks available. Rather than wandering up and down the snack and junk food aisles of the local grocery stores, head to the produce section to find a great selection of snacks on the go. Whole foods like fruits and vegetables are some of the best snacks available.

Whether you shop at a supermarket, a produce market, a farm stand, a farmers' market, or online chances are you have access to plenty of fresh fruits and vegetables throughout the year. A few that you can eat just by grabbing them off the shelves and giving them a quick rinse are apples, pears, peaches, grapes, cherry tomatoes, snap peas, and baby carrots.

Some snacks that require a bit more planning but are still easily portable are those that may need to be peeled or cut into smaller pieces. Carrot or celery sticks are a great snack if you want a crunch. Cucumbers do not necessarily have to be peeled but are generally best when sliced. Hass cucumbers, the long and skinny ones, make a great snack. Bananas, oranges, and even grapefruit can be portable snacks.

Then there are the snacks which take some time to plan ahead but are worth the effort! Try frozen grapes if you want a cool and refreshing snack on a hot day. Toasted chickpeas are a crunchy choice if you want to include some beans. In fact, chickpeas are the main ingredient in hummus. Hummus is a healthy spread which also contains tahini, olive oil, garlic, lemon juice and possibly other flavors depending on your taste. It makes a great dip for many vegetables including cucumbers and celery or whole grain crackers or pita chips.

One of the most portable snacks is a bag of nuts. Almonds, walnuts, pine nuts, and Brazil nuts are just a handful of healthy and easy to find nuts that can make a healthy snack. Remember that these can be higher in fat so you may want to control the portion size. Nut butters also can make a great snack. Almond butter is one of the most common alternatives to peanut butter. You can use these nut butters as a spread for celery, apples, and whole grain crackers.

When considering healthy snacks, learn that the most important strategy is to avoid those "middle aisles" of the grocery stores. Those processed foods are rarely ever healthy snacks. Focus more on the all natural whole foods available in the produce aisle or in the bulk section with the nuts. Whether you want an apple, a carrot stick, celery and almond butter, or a little hummus there are many healthy options for snacks on the go.
           
                               TIPS OF HEALTHY SNACKS

#1 Keep a snack list. Look for easy and healthy snack recipes that can be made and kept on hand for those snack attacks. Many healthy snacks don't even require a recipe. They simply require you to buy the right foods.

#2 Avoid junk food. When you do your grocery shopping, avoid buying junk food. I know, it seems like a no-brainer, but it's not always easy to do. It can be so easy to reach for those quick, unhealthy foods, but if you have created a list of delicious snacks, it makes this step much more doable. Also, if the junk food isn't in the house, you won't be tempted by it and you'll go for the healthy foods you have on hand instead.

#3 Prepare your snacks ahead of time. Pick a time during the week that you can prepare snacks ahead of time. Having healthy snacks ready to go makes packing lunches a whole lot easier too.

#4 Healthy snacks don't have to be complicated. One easy idea is to cut up some carrot and celery sticks and keep them in a glass of water in your fridge for quick access. Another idea is to keep fresh fruit in a place where they will be easily seen, like in a basket in your fridge or kitchen table.

#5 Get a variety of nuts and seeds, mix them together and put them in a glass jar. Nuts provide you with a source of healthy fats and minerals, like zinc, magnesium and iron, to name a few. Some of the healthiest ones to have on hand are almonds, hazelnuts, pecans, walnuts and pine nuts, among many others. Also try mixing in gogi berries, chia seeds, sunflower and pumpkin seeds for added flavor and nutrition.

#6 Chocolate as a snack? We can't very well touch on the subject of snacks without talking about chocolate. Raw chocolate, or raw cacao, is in my opinion one of nature's most delicious gifts. This superfood is the highest antioxidant food in the world. When making your chocolate selection, look for these qualities - raw, organic, fair trade and dark.
                   
                              HEALTHY SNACK IDEALS UNDER 100 CALORIES EACH

Snacking is an important part of a healthy eating plan, but if you're not careful, the calories from your daily snacks can add up fast.

Still, your metabolism will work best when given a stream of small, nutritious meals throughout the day. You can stay trim and healthy by adding these low-calorie snacks to your diet:

Snack 1: Boiled Eggs

Eggs pack a ton of vitamins into a convenient 70-calorie package. Boil them for a portable, high-protein snack that won't leave you hungry.

Snack 2: Cheese Sticks

Low-fat string cheese is a lunchbox favorite. It's tasty, fun to eat, and gives you a dose of protein and Vitamin D. Look for cheese sticks that contain 80 calories or less.

Snack 3: Fat-Free Pudding

The calcium in pudding can help your body burn fat faster. Fat-free pudding cups clock in at 60 to 70 calories apiece, helping you satisfy your sweet tooth without the guilt.

Snack 4: Jello Cups with Fat Free Whipped Topping

Sugar-free Jello keeps you hydrated and gives you a burst of fruity flavor for practically no calories at all. Add fat-free whipped topping for a more decadent dessert under 100 calories.

Snack 5: Fruit Cups

Fruit is a dieter's friend because it tastes good, contains water and fiber, and has a low calorie count. Fruit cups are easy to take along wherever you go, and contain an average of 95 calories each.

Snack 6: Hummus & Veggies

3 tablespoons of hummus will set you back only 80 calories. Look for a flavored variety, like sweet red pepper or garlic hummus, and add raw broccoli and carrot sticks for a crunchy, high-fiber snack.

Snack 7: Baked Pita Chips & Salsa

Baked whole wheat pita chips can really satisfy your crunch cravings. Look for chips that contain 90 calories per serving, and add 2 tablespoons of salsa for a yummy 100 calorie treat.

Snack 8: Fat-Free Yogurt

Yogurt comes in a variety of flavors and contains healthy bacteria that keeps your digestive system running at peak performance. Grab a fat-free flavor with active cultures of L. acidophilus.

Snack 9: Apples & Caramel Dip

Nutrient-dense apples help boost your fiber intake. Slice up half an apple and dip it in fat-free caramel dip for a healthy dose of crunchy sweetness.

Snack 10: Cottage Cheese & Cucumber

Packed with fat-free protein, cottage cheese makes a great post-breakfast snack that will keep you energized until lunch time. Serve it up with sliced cucumber for extra fiber.

Snack 11: Bell Pepper & Ranch Dressing

Bell pepper slices make fun, colorful finger foods. Dip them in light ranch dressing to add savory flavor.

Snack 12: Rice Cakes with Peanut Butter

Mini rice cakes are crunchy and low in calories. Spread a teaspoon of peanut butter over them to add heart-healthy fat and hunger-busting protein.

Snack 13: Baked Potato

One small baked potato contains only 80 calories. Top it with salsa and fat-free sour cream for lots of guilt-free flavor.

Snack 14: S'Mores

Put a virtuous spin on this camping classic: Take 2 reduced fat graham crackers and use them to sandwich a toasted jumbo marshmallow drizzled with fat-free chocolate syrup.

Snack 15: Nuts

A handful of nuts (10 cashews or 15 natural almonds) pack protein, fiber, and unsaturated fat into a small amount of calories. If that's not enough of a snack, you can eat 25 pistachios for 100 calories.

Snack 16: Plain Popcorn

Air-popped popcorn weighs in at about 30 calories per cup. If you prefer buttery flavor, buy pre-portioned 100-calorie packs.

Snack 17: Whole Wheat English Muffin & Jelly

Whole wheat English muffins won't raise your blood sugar as fast as those made from white flour. Top them with sugar-free jelly and some trans-fat free margarine.

Snack 18: Lunch Meat Lettuce Wraps

You can have a whole sandwich for under 100 calories, if you substitute lettuce leaves for bread. Wrap up fat-free turkey or ham in a large lettuce leaf. Add your favorite veggies and mustard to make it more filling.

Snack 19: Soup

You can find plenty of nourishing soups for under 100 calories a serving. Look for clear, broth-based soups containing vegetables and low-fat meat.

Snack 20: Crispbread and Cheese Wedges

Crispbread crackers, like Wasa Whole Grain, go great with soft, spreadable cheese. Each cracker will set you back only 40 calories, while cheese wedges like Laughing Cow Light contain about 35 calories apiece.

With all this variety, it's easier than ever to add healthy snacks to your diet plan.


                                BENEFITS OF HEALTHY SNACKS 
Everyone loves snacks. There are even kids that say "snack" is their favorite meal of the day. While some laugh at this, it shouldn't be taken so lightly. Snacks can be really important parts of a human diet. Snacks give your body an energy boost throughout the day, and they can help maintain your weight because you will be eating less at big meals. Eating less at main meals and having snacks in between will help your metabolism, and you will process food faster when you eat.

Healthy snacking has a lot of benefits. Choosing fruit, yogurt, granola bars, vegetables, and whole wheat grains are better choices than pre-made snacks by cookie and chip companies. The benefits of healthy snacking are that these snacks provide a lot of nutrients and vitamins that many people need but take for granted. They are good sources of energy. Also, they provide fiber to help cleanse the body, again making your bodily systems and functions more efficient.

For your children, one of the major benefits of healthy snacking is that it increases and builds their immune systems. This will mean less medical bills for you! Try giving your children fresh fruit, vegetables like carrots and celery, yogurt, cheese, and nuts. These snacks are not only healthier for your children, but they directly address needed food groups your children should be taking in everyday. Keep your kids away from potato chips, candy, and sugary cookies. These types of snacks usually boost children with energy, but send them crashing after a while. All that your children will be left with are the sodium and fats found in the snacks. Many of these store bought snacks are also salty, which can dehydrate you and/or your child,

It can be difficult to keep children away from the yummy ready to eat snacks, so look for good alternatives. If your child likes candy and chocolate because they have a sweet tooth, turn them on to eating fresh fruit or fruit juice Popsicles. If they like chips and cookies, get them some unsalted nuts or oatmeal cookies. Keeping your children on healthy snacks lessen their risks for diabetes, heart disease, cancer, obesity, and other serious illnesses. These benefits will be helpful to them for the rest of their lives.

Healthy snacking will also help your children at school. When their bodies are not filled with junk, they will feel less sluggish or moody and cranky, and they can perform at their best and achieve their peak potential. The benefits of healthy snacking are all around, and great! So look into snacking for you and your kids. You will never regret it!