For many of us, snack time is when we lose control of our diets, either by overeating, or by indulging in high-fat, high-calorie foods. This often happens because we allow ourselves to get too hungry and then are unable to stop ourselves from overeating. To avoid getting too hungry, it is recommended that you always carrying a healthy, portable snack with you when you know you'll be out on the run without easy access to healthy food choices. Try getting at least two food groups in each of those snacks so that you're getting a combination of carbohydrates and fat/protein, which will help keep you satisfied longer. Here, are some super snack food ideas:
Nutty Corn Mix
This trail mix is made in our own new business Wholefood 2 U. We are just getting our company off the ground. We are so excited about our many products. This one is a snack food item. It has a cajun spice (not to spicy) mix coating. It is packed full of glad corn, giant corn nuts, regualr corn nuts, sunflower seeds, cashews, almonds, soy nuts, pumpkin seeds, pecans, and the spices.
Recommended serving size: 1 oz 160 calories
Light Microwave Popcorn
Although this is a single-food snack, it is recommended because of its high fiber and B vitamin content. Plus, who can resist the smell of popcorn?
Recommended Serving Size: 1 cup, 30 calories
~~ Yogurt with Blueberries ~~
Dish up some plain low-fat yogurt with blueberries for a sweet treat that has a similar texture to ice cream. Yogurt is a great source of calcium and protein, and blueberries are packed with valuable antioxidants that help fight off heart disease. If fresh blueberries aren't in season, try frozen instead -- they work great in cool, creamy yogurt. Or if you get bored with blueberries, substitute any other fruit like mango, cranberries, cherries, kiwi, etc. Recommended Serving Size: Plain, low-fat yogurt, 1/2 cup, 56 calories Blueberries, 2/3 cup, 30 calories
Banana with Almond Butter ~~~
This combination will keep you satisfied for a longer time than either on their own because of the combination of fiber in the banana and protein and fat in the almond butter.
Bananas are also an excellent source of potassium, which helps prevent muscle cramps and is essential for normal brain function. If you don't have almond butter, peanut butter is a great substitute.
Recommended Serving Size: Medium banana, 95 calories Almond butter, 1 tablespoon, 101 calories
Hummus with Pita Bread
~~~~ Our family favorite, we introduce all our friends to this tempting dish~~~~
Made from chickpeas, hummus provides protein, fiber, and carbohydrates. Spread hummus on pita bread for some added carbohydrates. This is by far my daughter’s favorite snack. She calls me often to send me on a Hummus run. We buy it from a local restaurant every chance we get. It comes garnished with thin sliced red onions, olives, and sun dried tomatoes. Next time we go to "Rooster's" we'll take a better picture.
Hummus makes a great sandwich spread as well. Recommended Serving Size: Hummus, 2 tablespoons, 83 calories Pita bread, 1 round, 195 calories
Apple with Brie Cheese
Our son introduced us to this, he loves brie cheese, and this snack is also a hit with everyone in the family. Please stick to a small amount of cheese with this snack because of brie's high saturated fat content ~pretty hard to do. However, brie does offer a good protein source. Apples have a low glycemic index, which means they keep hunger at bay longer than other fruits.
Recommended Serving Size: Apple, 47 calories Brie cheese, 2 ounces, 160 calories
Salsa with Baked Tortilla Chips
The ingredients in salsa vary greatly, but most tomato-based vegetable salsas are an excellent source of antioxidants, vitamin C, and lycopene, which helps prevent heart disease and some cancers. Avoid high-calorie fried chips by purchasing the baked varieties instead, and be sure to look for varieties that list zero trans fats on their nutrition labels.
Recommended Serving Size: Salsa, 2 ounces, 20 calories Baked tortilla chips, 1 ounce, 120
This is just a list of the few snack foods our family enjoys. The biggest thing people need to consider is the size of the portions. A snack is supposed to be something to carry you through and take the edge off. It's not a meal before a meal.
You can fill yourself up and not even realize you're doing it. In other words, even the right snack can sabotage your waistline if you're not careful.
Snacking is here to stay. We know it's hard to have three squares a day, so the goal should be to have a snack that's as healthy as it can be and keep us from pigging out at dinner.
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