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Author: Robert Adams Article source: http://www.consumerhealthdigest.com/. Used with author's permission.
The Benefits of Snacking
You may feel regretful about snacking, but snacks aren't necessarily bad for you.
In fact, mini-meals several times a day can be beneficial.
If eating a healthy snack keeps you from taking second and third
helpings at your next meal, you may actually consume fewer total calories for the day.
A wide variety of snacks can fit into a healthy lifestyle, so you don't need to avoid
snacks. Rather, plan them with variety, moderation and balance in mind.
Choose Snacks Wisely
Select foods that cna satisfy hunger, supply your body with energy and provide important
nutrients. Choose a wide variety of these foods to ensure that you get all the necessary
nutrients, and to make your snacks more interesting.
Here are some of your best snack picks:
Whole Grains
Whole-grain snacks are rich in complex carbohydrates and fiber, which give you
immediate energy that has some staying power. Look for items such as low-fat whole-grain
crackers, whole-grain pretzels and whole-grain crispbreads.
Fruits and Vegetables
Eating fruits and vegetables provides a feeling of fullness with no fat and only small amounts
of calories. They provide vitamins, minerals, fiber and other nutrients.
Nuts and Seeds
Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer.
The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seeds
are high in calories, however, so don't eat them in large quantity.
Low-fat dairy products
Cheese, yogurt and other dairy products are good sources of calcium, protein, and other
nutrients. Dairy products can be high in fat, so choose the low-fat versions.
Yogurt may have alot of added sugar, so you should consider light yogurt to limit your
calorie intake.
Though snacks can contribute to a healthy diet, they can also be a source of excess
calories if not eaten in moderation. For example, a resonable amount of almonds
(about 23 kernels or a handful) contains 164 calories. But if you eat handful after
handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.
So remember:
Snacks are great!!
Eat Several mini-meals per day
Eat high fiber whole grain snacks
Eat low calorie fruits and veggies
Stick with the berry family
> Raspberries
> Strawberries
> blueberries
> blackberries
Stick with Dark Green Veggies
> Broccoli
> Asparagus
> Spinach
> Dark Greens
> Green Beans
Eating good quality nuts and seeds
> Almonds with skin on unsalted
> eat in moderation
Low fat dairy products are good
> low fat cheeses
> no fat cheeses
> unsweetened yogurts
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