Healthy Snack Options

Fruit skewers make a delicious healthy snack option
Did you know?

Are you aware that your total suggested daily intake of calories can be consumed in just one snack? So it is important to choose your snack options wisely. Healthy snacks can provide you with the energy you need to get through the day, help keep you fuller longer and aid in weight loss.

Healthy Snacks Helps Sustain Energy Levels

After you consume a snack high in sugar, your blood sugar levels rise then drop, which can lead to an energy crash and make you feel tired between meals. Healthy snacks, such as a small apple with peanut butter, promote sustained blood and energy levels. The high fiber, high protein combination digests slower in your bloodstream, so your sugar levels don't fluctuate as much.

Helps Eliminate Binge Eating

Your blood sugar dips within 3 to 5 hours after you eat. Dietitians recommend consuming small, healthy meals every 3 to 5 hours to help stabilize your blood sugar and keep your metabolism revved up, so you don't go into starvation mode. A snack that is high in nutrients, protein and fiber helps you stay full longer, so you are less likely to overeat.

Helps with Weight Control

Keeping healthy snacks around is the best way to avoid eating high calorie, high fat foods. Keep healthy snacks high in fiber, protein and nutrients which will help keep you feeling full longer, so you consume fewer calories. The fewer calories you consume, the more apt you are to lose weight.

Healthy Snack Options

These simple, delicious, healthy snacks can be made at home then substituted for traditional fattening snacks enjoyed at work or while watching television. Here are some healthy snack suggestions:

Tomato Slices Sprinkled With Feta Cheese and Olive Oil - Simply cut 3 slices of tomato, then sprinkle the slices with feta cheese and a drizzle of olive oil for a quick low calorie, low fat snack.

Peanuts with Dried Cranberries - This is a simpler version of traditional trail mix. Mix 1 tbsp. of unsalted peanuts with 2 tbsp. cranberries in a plastic baggie for an instant healthy treat.

Dark Chocolate Nut Clusters - Mix 1/4 cup unsalted roasted nuts with 1 ounce of melted dark chocolate together. Drop the clusters onto wax paper. Place the clusters into the refrigerator until set. This healthy alternative to traditional nut cluster candy has only 195 calories, 4 grams protein, 3 grams of fiber and 14 grams of fat, per two clusters.

Crackers with Nutella Spread and Sliced Banana - This wonderful snack is only 214 calories, contains 4 grams of protein, only 7 grams of fat, and a whopping 6 grams of fiber. Spread 2 slices of crisp bread crackers with 1 tablespoon of Nutella spread. Top the crackers with 1 small sliced banana. Enjoy!

Tropical Yogurt Parfait - This delicious, high protein snack will simply whisk you away. In a cup, top 1/2 cup of plain low fat Greek yogurt with one cup of fresh kiwi, followed by 1/4 cup of fresh chopped mango. Sprinkle the parfait with unsalted crushed cashews for a crunchy, buttery finish. This snack contains 204 calories, 7 grams of fat, 3 grams of fiber and a whopping 12 grams of protein.

Air Popped Popcorn - Air popped popcorn is a great whole grain snack to enjoy between meals, and it won't spoil your appetite. It is high in fiber, low in fat, low in carbs and low in calories. Just 3 cups of air popped popcorn contains just 93 calories.

Healthy Supermarket Snack Options
  • 18 fat free Rold Gold Tiny Twist - this whole grain, low fat snack is a great alternative to potato chips.
  • Nuts - nuts are a powerhouse of nutrients. Just one ounce of nuts includes 160-200 calories and is high in protein, fiber, antioxidants, omega 3 fatty acids, copper, magnesium, folic acid, selenium and more.
  • Nabisco Whole Grain Fig Newtons - two cookies have just 110 calories, 2 g fat, 0 g saturated fat, 2 g fiber, 1g of protein and 12 grams of sugar.
  • Fiber One Bars - each pastry has 190 calories, 14 g protein, 1 gram saturated fat, 14 g fat, 5 g fiber and 15 g sugar.
  • South Beach Living Fit Double Chocolate Chunk Cookies - each pack is just 100 calories, 5 g fiber, 5 g fat, 1.5 g saturated fat, 1 g protein and 5 g sugar.
  • 2 Sargento Light String Cheese Snacks - this snack is low in fat and calories, and the protein will help ward off hunger pains between meals.
Dr Donna Sergi
Brooklyn Chiropractor
http://www.healthieruny.com

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