We live in a snack culture and our snack habits are a large part of the obesity epidemic in the US. It's a relatively new thing. Our parents grew up before the packaged food revolution and they didn't have a snack aisle in the grocery store that looked like this one below. They also had a much, much lower obesity problem. Next time you visit the grocery store, take a look at how many aisles are dedicated to snack and dessert foods. It's big business and it's here to stay, so lets talk about how we can balance meals and snacks in a positive way. Halloween is right around the corner and making good snack choices now goes a long way toward a healthy New Year.
If you have healthy snacks in the house that look more fun, you are more likely to choose what's good for you. Don't let the potato chip bag be the easiest thing to grab.
If you have healthy snacks in the house that look more fun, you are more likely to choose what's good for you. Don't let the potato chip bag be the easiest thing to grab.
5 Snack Tips
My food philosophy is about eating in balance, whether you incorporate snacks into your eating plan or not. Incorporating snacks into your day does mean that your meals should be smaller. It's healthy to eat every 2-3 hours. Just make sure that the food you choose is power packed!
1 - Fresh First
Who can resist these cute little clementines? If you have children around, take a sharpie and draw a pumpkin face on it. They might just grab the clementine first.
I love to make the veggie cups shown above. For Halloween, get a sheet of stickers at the craft store and decorate the cups. The decorated cups take up more space in the refrigerator, but they are eye catching, you have to admit. I serve them with homemade hummus or a Ranch dressing that the Boise Co-Op makes and sells in their deli section.
Fresh fruits and vegetables only pack about 50 calories a serving and are nutrient rich. Hardly anyone gets their 9 servings a day, so adding some to your snack routine is a big positive.
I love to make the veggie cups shown above. For Halloween, get a sheet of stickers at the craft store and decorate the cups. The decorated cups take up more space in the refrigerator, but they are eye catching, you have to admit. I serve them with homemade hummus or a Ranch dressing that the Boise Co-Op makes and sells in their deli section.
Fresh fruits and vegetables only pack about 50 calories a serving and are nutrient rich. Hardly anyone gets their 9 servings a day, so adding some to your snack routine is a big positive.
2 - Go for Protein
The 25 amino acids (different forms of protein) are the building blocks of the body. Protein is vital for growth and the repair of body tissue. It's also important to choose lean protein. I went to Whole Foods today and picked up these really delicious Smoked salmon bites in the butcher section where they smoke them onsite. They are a new favorite of mine. Don't heat them up. They are smoked already. Just one or two, with a clementine is a good balanced snack. You have the added bonus of your healthy Omega fats.
3 - Fiber Rich
Don't forget popcorn! It contains both soluble and insoluble fiber- about 3-4g of fiber per serving. I air popped this GMO free popcorn, grown here in the Treasure Valley, and put some coconut oil and sea salt on it! Try it, it's so good.
4 - Healthy Fats
You may have been reading about the wisdom of eating a handful of nuts every day. Not only are nuts not junk food, they are a great source of protein and healthy fats. Several studies have shown that eating nuts on most days of the week can reduce the risk of heart disease.
You may want to take a look at the Healthy Snacks section at Nuts.com. You'll find lots of delicious snack options like the Royal Mix (nuts and dried fruits) and the roasted golden chickpeas . Chickpeas are a legume, not a nut, but they are a powerhouse food, with 5g protein and 6g fiber per serving.
You may want to take a look at the Healthy Snacks section at Nuts.com. You'll find lots of delicious snack options like the Royal Mix (nuts and dried fruits) and the roasted golden chickpeas . Chickpeas are a legume, not a nut, but they are a powerhouse food, with 5g protein and 6g fiber per serving.
5 - Watch Portion Size
Remember the little Babybel Gouda cheese rounds? Very cute and a perfect little snack serving. Kids love them as well. My 15 month old granddaughter just takes the round in her hand and bites into it. For both the Babybel photo and the nut photo above, I used the little dressing containers from the grocery store. They are perfect reminders of a serving size. Be aware of advertised serving sizes on packaging as well. Eating more than that is a source of hidden calories for us.
If you feel like you just have to have a little candy, you might consider choosing Justin's organic peanut butter cups at 80 calories, 6g sugar and 45g sodium. A Reese's Peanut Butter Cup is 110 calories, 10g sugar and 75g sodium. I like these better because they are less intensely sweet. I picked these up at Whole Foods as well.
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