ARE YOU REALLY HUNGRY SNACKING

We all do it - snacking! The question is, are we really hungry when we reach for a snack. The answer is sometimes yes, but more often, no. Before you reach for your next snack, ask yourself the following question. Am I really hungry? Think about that for a couple seconds and you will often find the answer is, no. Sometimes we snack out of boredom. If boredom is the reason you are reaching for a snack, go for a walk, call a friend, watch a movie, etc. instead of eating. Sometimes we snack when we are really just thirsty. Before grabbing an unhealthy snack, drink some water, have a cup of tea and see if your desire for a snack fades away. If you truly are hungry instead of grabbing an unhealthy snack, try some fresh veggies, a handful of nuts, a low-fat cheese stick, or a piece of fruit.

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DON'T AVOID SNACKING TO LOSE WEIGHT

If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So, what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated), fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

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SNACK CRACKERS

 Are you one of those people who love crackers and can't imagine giving them up but you are a diabetic or one who is trying to watch your weight, cut carbs, etc? Following are some crackers you can enjoy as a snack. That's right, a snack not a meal. Always remember quantity is key so follow the recommended quantity listed for each cracker.

• TRISCUIT - Nabisco Triscuit Hint of Salt 6 crackers = 120 calories, 20 g carbs, 3 g fiber, 3.5 g total fat (.5 g sat), 50 mg sodium
• GOOD THINS - Nabisco Good Thins The Wheat One Ancient Grains 12 crackers = 65 calories, 1.5 g fiber, 2.3 g total fat (.03 g sat), 85 g sodium
• WASA SOURDOUGH - Wasa Sourdough Whole Grain Crispbread 2 large crispbreads = 70 calories, 18 g carbs, 4 g fiber, 0 g fat, 90 mg sodium. These crispbreads are large enough to hold protein such a a low-fat cheese, some tuna, mashed avocado, etc
• And what about Animal Crackers? They aren't just for babies and children. You can enjoy some plain animal crackers without quilt. ORIGINAL ANIMAL CRACKERS 8 crackers = 60 calories, 12 g carbs, .05 g fat, 53 mg sodium

Crackers for snacking are not out of the question for most of us. Read nutritional labels and watch the quantity you eat.

Does this assortment of crackers call to you? Do your homework and know which to enjoy and which to pass up.

A HEALTHY DIABETIC SNACK

This is good advice for anyone but is especially important for diabetics. Instead of one or two big meals a day, it is important to eat three small meals and a couple of healthy snacks. People often ask what makes a healthy snack. Here is a good example: A whole-grain cracker spread with some natural peanut butter and topped with a sprinkle of cinnamon. The cracker has fiber which slows down digestion, helpful in preventing blood sugar spikes. Both peanut butter and cinnamon are known to help control blood sugar levels. This mid-afternoon snack.is so much better than chips, candy, etc.

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SUPPLY NUTRITIOUS SNACKS

For the sake of you and your loved ones, keep healthy nutritious snacks available and cut back on purchases of sugary and fatty foods. Between meals or just to quiet hunger pangs you can eliminate unhealthy snacking by having healthy snacks available. If you or your children/grandchildren have a choice between a candy bar or sliced apples, the choice will probably be the candy bar. If sliced apples are what's available you have eliminated the unhealthy choice. The same applies to your snack drawer or bag at work.

DIET TIP

For anyone trying to lose weight remember this tip, have a healthy afternoon snack.  Notice I did put the word healthy in there. We are not talking about cookies, chips, candy bars, etc. Make that snack something that is high-volume and low-calorie such as a piece of fruit or veggies. According to Melina Jampolis, M. D., an internist who specializes in nutrition for weight loss and disease prevention, this snack can actually help you cut calories. It only makes sense that if you have lunch between 11 am and 1 pm and don't eat dinner until 6 or 7 pm, you will be hungry when you sit down to dinner. When you allow yourself to get overly hungry, you will overeat! We don't need a doctor or scientist to point that out, we all know that from experience. So go ahead and have that healthy afternoon snack.

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A HANDFUL OF CHIPS

We all know how easy it is to say, "I'll just have a bite," "Just a few in passing," etc when we are around unhealthy snacks.  Think about this; when you give into temptation and grab a handful of barbecue chips are you aware you just ate 150 calories?  And those are mostly empty calories that won't satisfy you and will only cause you to want more. That is why it is so important to keep healthy snacks nearby and to train yourself to pass up those unhealthy "a nibble here, a nibble there" snacks.

AN EASY WAY TO SNACK HEALTHIER

Eating healthier is not hard or complicated.  There are so many easy simple ways to improve your diet and therefore your weight and your health.  Here is a really simple way to make an improvement in your snacking and that is key.  It is estimated that many of us get at least a quarter of our daily calories from our snacks.  And most of them are not healthy according to Registered Dietitian, Kate Geagan.  She recommends eating only one ingredient snacks such as fruits, nuts, etc. Combinations of one ingredient snacks such as trail mix, etc count as one ingredient items.  The key is to stay away from processed foods.  The more ingredients in a product, the more processed it usually is.  Processed foods are usually higher in fat, sugar, salt, additives, etc.  You don't need to put that into your body with your snacking. A small change that can make a big difference!

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2 DOZEN WAYS TO SNACK FOR UNDER 100 CALORIES

I came across this article this evening that I wrote some years ago for an internet publication.  In reading it over I thought how much it still applies today, especially when so many are promising to eat better and/or lose weight.  I am posting it in the original publication:

As human beings, we all feel the need to nibble from time to time. It is part of our human nature. There is nothing wrong with snacking, sometimes, it is even recommended. As a Type II diabetic, I was surprised when it was recommended that I eat small amounts 5 times a day. Yes, that means snacking. It's what you nibble on that counts. Here are twenty-four ideas for snacks that won't leave you feeling guilty and come in at under 100 calories. Since some of the resources that publish these articles do not allow for keywords to be repeated, the word "calories" cannot be repeated after the number listed below. However, you will note that is what the number means. And remember different brand names and sizes, such as the mini carrots, can make a small calorie count difference. But the numbers given are the general accepted numbers for these items.

                
1. 1-ounce or 3 tablespoons of raisins = 85

2. 1 string cheese stick = 72

3. 1/3 cup sliced apple with 1-oz reduced fat Swiss cheese = 92

4. 4 Hershey's chocolate kisses = 98

5. 1/3 cup frozen lowfat vanilla yogurt drizzled with 1 tsp warm honey = 91

6. 20 jelly beans = 81

7. 10 baked tortilla chips with 1/4 cup salsa = 95

8. 1 cup sliced cucumber with 1/4 cup lowfat plain yogurt for dipping = 58

9. 1 pretzel rod wrapped with 1 thin slice of lean turkey or ham = 73

10. 1/2 cup fat-free butterscotch pudding with 1 vanilla wafer = 87

11. 3/4 cup nonfat chocolate milk = 96

12. 8 mini carrots = 40

13. 50 thin pretzel sticks = 96

14. 3/4 cup seedless grapes = 86

15. 10 dried apricot halves = 83

16. 10 bakes tortilla chips = 85

17. 12 cherry tomatoes = 43

18. 1/2 cup miniature marshmallows = 73

19. 1 mini bagel, toasted, with 1 tbsp lowfat ricotta cheese = 88

20. 1/4 cup chocolate sorbet with 1/4 cup sliced banana and 1 tsp chocolate syrup = 93

21. 5 bite sized tootsie rolls = 90

22. 1/2 cup Cracker Jack = 85

23. 6 plain mini rice cakes = 46

24. 2 tablespoons dry-roasted sunflower seeds =93

Enjoy!

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MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART II

Another easy way to make a subtle but very important improvement to your diet or eating habits is to check out your snack cabinet.  You will probably find an assortment of fats, sugars, empty calories, etc there.  Get rid of them and replace them with healthy nuts, whole grain crackers, popcorn, etc.  And remember not to load that popcorn down with butter, the crackers with fatty toppings, and to eat all of this in moderation!  Choose hummus for the crackers, make dips with yogurt, keep fresh fruit on hand, etc.  You will be surprised how tasty these things can be and how much better you will feel when you start putting healthier treats into your body!

Strawberries are a great example of a healthy snack.

SWEET POTATO CHIPS

I think most of us know that sweet potatoes are packed with vitamins A, C, and B6, plus fiber. Healthy? Yes. But healthy doesn't necessarily mean buying a bag of sweet potato chips is a good thing. As I constantly stress on this blog, read the nutritional labels on all foods you buy. Are the chips you are buying loaded with fat from grease? Buy baked chips or chips fried in healthy fats (no trans fat, and watch out for saturated fat, too). Better yet, why not make your own at home?

Note: This picture is not meant to endorse or not endorse this name brand.

Guilt-Free Snack

If you are looking for a guilt-free snack or you are having a craving for chocolate, try this for a quick snack. Spread 1/2 tablespoon of Nutella on a cinnamon graham cracker for a 115 calories snack.