We all snack from time to time, but it is better to choose wisely. Many foods that appear to have great nutritional value simply aren't. Even "fat-free" foods often contain a lot of added salt and sugar. Here are 7 tips to snack smarter.
1. Opt for grains. Whole grain snacks can give you energy. Try some whole grain low-salt pretzels or tortilla chips, or a serving of high-fiber cereals.
2. Breakfast again. Many breakfast foods can be reused as a nutritious snack later in the day. How about a slice of whole-wheat toast topped with low-sugar jam? Muesli with a low sugar content is also suitable as a quick snack.
3. Try a “high-low” combination. Combine a small amount of something with healthy fats, such as peanut butter, with a larger amount of something very light, such as apple slices or celery sticks.
4. Choose nuts. Unsalted nuts and seeds are good snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts and other nuts and seeds contain many beneficial nutrients and make you feel full (unlike potato chips). Nuts are high in calories so keep portion sizes small.
5. The combo snack. Try to include more than just protein, fat &carbohydrates with each snacking session. For example, a few nuts (protein and fat) and some grapes (carbs). Or try some whole grain crackers (carbs) with low-fat cheese (protein and fat).
6. Snack mindfully. Don't snack while doing something else — like surfing the web, watching TV, or working at your desk. Instead, stop what you are doing for a few minutes and eat your snack as you would a small meal.
7. Take it with you. Think ahead and take some healthy snacks with you in your bag, so that you don't take cookies or sweets at the coffee bar at the vending machine at the office when you feel hungry.
