When the “hungry horrors” strike between meals, do you grab the first food you see, which isn’t always the healthiest snack choice? You’re not alone. It’s difficult to resist the temptation of chips, cookies, and candy when your blood sugar has gone south. That’s why it pays to plan your snacks.
Americans snack so often that snacks should be mini-meals, not meal-wreckers. Planning to snack wisely saves calories and money. It helps you buy only what you need at the grocery store, and avoids relying on more costly, higher-calorie snacks from vending machines, coffee shops, and drive-thrus.
Here are some strategies to help you and your family snack smart:
• Protein + fiber = The best snacks.
Stay fuller for longer by pairing protein-packed foods, such as eggs, cheese, cottage cheese, milk, yogurt, and nuts, with fiber-filled fare, such as fruits, vegetables, and whole grains. Foods rich in protein and fiber also pack other vital nutrients, such as calcium and potassium, that support good health.
• Stock your kitchen.
Keep healthy choices front and center to make smart snacking a cinch. Fill a bowl with fresh whole fruit and set it on the counter and place convenient, portion-controlled snacks, such as Sargento Fridge Packs and Eggland’s Best Hard-Cooked Peeled Eggs, in an easy-to-reach place in your refrigerator. Have whole grain cereals, crackers, and rolls on hand, as well.
• Take snacks to go.
Pack food to nosh when you’re at work or on the road to prevent dashing to the vending machine or corner store. Good-for-you portable choices include: half a peanut butter sandwich on whole wheat bread; a small bag of trail mix made with whole grain cereal, chopped nuts, and California raisins (include ¼ cup to get a serving of fruit); Greek yogurt; and an ounce of shelled pistachios.
• Mix it up!
Snack on something different every day, if you like. For a delicious drink that combines a serving of dairy and fruit, combine the following in a blender: 1 medium banana, 8 ounces low-fat (1%) milk, 1 tablespoon unsweetened cocoa powder, 1 teaspoon sugar, and 2 ice cubes. Blend, and drink immediately.
• Eat satisfying meals to control snacking urges.
Regular meals that provide protein-filled foods, including carbohydrates, fat, fiber, and Eggland’s Best eggs (which also have two-times more vitamin D and omega-3 fats than regular eggs) make it easier to snack smart. When you eat on a regular basis, you won't experience the intense hunger that leads to nibbling on “junk” that offer lots of calories, and little else.
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Elizabeth M. Ward, MS, RD, is a freelance writer and nutrition consultant. She is the author of Expect The Best: Your Complete Guide to Healthy Eating Before, During, and After Pregnancy; The Pocket Idiot’s Guide to the New Food Pyramids; The Complete Idiot’s Guide to Feeding Your Baby and Toddler; Healthy Foods, Healthy Kids: A Complete Guide to Nutrition for Children from Birth to Six Years Old, and Pregnancy Nutrition: Good Health for You and Your Baby. Ward is also the co-author of Super Nutrition After 50 and contributing editor for Pillsbury’s Healthy Baking. She writes on a regular basis for Men’s Fitness, WebMD, and USAToday.com. Her latest book MyPlate for Moms, How to Feed Yourself & Your Family Better in will be released September.
