Power Snacks

We like to snack.  snack sales constituted 40% of the $370 billion packaged food market in the U.S. in 2014, according to Euromonitor International.  what we eat when we snack can make a difference in our health.

For example, waiting for hours between meals can wreak havoc on energy and blood sugar levels.  Healthy between-meal snacks can help power you through a busy afternoon.

But Don’t confuse snacks with unhealthy treats.  Snacks are powerful combinations of whole foods such as:

  • Banana with peanut butter
  • Carrots and hummus
  • Plain Greek yogurt with strawberries
  • Cheese and whole grain crackers
  • Oat, nut and fruit granola bars

Unhealthy treats–including pastries, candy and  chips–are high in fat, sugar or salt, but provide no nutrients to nourish or replenish the body.  Eat in small portions, as an occasional post-meal dessert.  Here’s how to snack well:

  • Include Protein: Nuts, seeds, eggs, yogurt, cheese and beans are excellent ingredients for keeping you feeling full.
  • Add vegetables or fruit: Fruits and vegetables at snack time can help you get much-needed daily servings.
  • Don’t rely on sugar: Candy provides a quick jolt of energy and a subsequent crash, leaving you craving more sugar.
  • Control portions: Snacks should  be about 200 calories.  Serve an individual portion instead of eating out of a large box or bag of food.
  • Keep it handy: Stash healthy, portable snacks nearby to reduce cravings for treats.

Article provided by Top Health

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