When it’s time to snack, remember the old saying ‘a little goes a long way’, particularly when it’s full of good nutrition!
See here for the guidelines that make a great snack.
- Include an afternoon snack every day as part of your lifestyle (weight-loss and maintenance)
- Set a time that is right for you about 2-3 hours between meals.
- Aim for a balance of some carbs, some protein and a healthy fat at most snacks.
- Snacks should be more than 100 and top out at about 150 calories (120-140 calories average).
- Make your snacks in advance ready to grab-and-go!
- Don’t skip your snack and you’ll find your cravings decrease and your healthy, modest meal choices increase.
See here for some smart snacks that fit!
Adapted from The SuperFoodRx Diet: Lose Weight with the Power of SuperNutrients (Rodale).
- 6 walnut halves and 1 heaping Tbsp. dried cherries (or 1 Tbsp. each almonds and raisins, or cashews and dried blueberries)
- 2 stalks celery with natural almond butter
- 8 almonds (or 6 walnuts) + 1 piece fruit
- Sliced small apple with 1 Tablespoon peanut butter
- 1 cup veggies (carrots, tear drop tomatoes, bell pepper, cucumber, celery) with 1/4 cup hummus
- 1/2 cup plain Greek yogurt with 1/2 cup blueberries or strawberries.
- 2 whole grain crackers (~50-70 calories in crackers) with 1 ounce cheese (like Laughing cow or string cheese)
Less really is more and tasty too. Choose 2-3 snacks per week. Plan and prepare them in advance. And follow-through with the plan. Energy is yours along with a side of good health, too.
Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale).