Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories! Below are some of her snack combo suggestions:
- hummus and nuts + carrots or whole-grain crackers
- a hard boiled egg + 1/2 cup grapes
- a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
- a cup of low-fat Greek yogurt + a cup of your favorite berries
- 1/2 cup high-fiber cereal with skim milk
- a 100-calorie pack of almonds + a kiwi
Remember snacks should be no more than 200 calories!
