Snacking between meals can either help lose weight or lead to unintended weight gain

According to a study published in “The Journal of Nutrition” in February 2010, approximately 97 percent of Americans snack, getting an average of 24 percent of their calories from snacks. With snacking providing this much of your daily calories choosing healthy options is crucial.According to Statista snack foods generated sales amounting to $124 billion in North American retail in 2014 (a $2.43 billion dollar increase from 2013).  Salty snacks brought in the highest sales share of the total category. Sticking to a regular schedule for meals is helpful because if you wait until you’re really hungry you may be tempted to eat more than you should.  Generally speaking, it is a good idea to eat every 3-4 hours to keep your blood sugar balanced and your energy levels consistent; this may equate to three smaller meals and two snacks during the day or two meals with three snacks during the day.” Below are three examples of unhealthy snacks compared to three examples of healthier snack options. When trying to create a healthy snack, try to stick with foods such as vegetables, fruits, legumes, raw nuts and nut butters, 100% whole grain products, and low-fat or fat-free dairy and dairy alternatives. The higher the fiber and protein content in the snack, the longer you will feel satisfied. Did you know that fiber binds the sugar in food and makes it take longer to digest? Fat directly slows the signaling pathways that allow you to release food out of your stomach.

Unhealthy Snacks

10 Ritz Crackers with 4 Tbsp Kraft Cheez Whiz

342 calories, 24 g fat (6 g saturated fat), 1352 mg sodium, 8 g carbohydrates, 0 g fiber, 6 g sugar, 10 g protein

This popular snack contains refined carbohydrates, high fructose corn syrup, a high amount of sodium, and a negligible amount of fiber.Let’s avoid this!

Pop-Secret Butter (1⁄3 bag)

180 calories, 12 g fat (2.5 g saturated fat, 5 g trans fat), 310 mg sodium, 15 g carbohydrates, 2 g fiber, 2 g protein

The general public may consider popcorn a “healthy snack alternative” without considering the brand or type of popcorn they are buying. For example, 1/3 of the bag of Pop-Secret Butter contains 5 grams of trans fat. The primary dietary source for trans fats in processed food is “partially hydrogenated oils.” According to the American Heart Association (2013) the Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food. When choosing a popcorn look for an organic, non-GMO popcorn.

1 serving of Cheddar Goldfish crackers and 3 Double-Stuffed Oreo Cookies

350  calories, 15 g fat (4.5 g saturated fat, 0 g trans fat), 390 mg sodium, 50 g carbohydrates, 1.5 g fiber, 5 g protein

How many of us can stop at just one serving of each of these snacks? This particular snack pairing is high in saturated fat, refined carbohydrates with an insignificant amount of fiber, and a high amount of sugar. Snacks such as crackers and cookies will cause insulin spikes that leave you tired, hungry, and craving more sugary snacks.

Healther Snack Alternatives

4 Celery Strips ~4” long, 1 cup Apple Slices, 1 ounce Raw Almonds (~23 kernels)

228  calories, 16 g fat (1 g saturated fat, 0 g trans fat),  mg sodium, 50 g carbohydrates, 9 g fiber, 10 g protein

Full of antioxidants, healthy oils, and fiber this combination is a winner for keeping you full longer and offers health benefits as well!

1 oz Mozzarella Cheese Stick (Skim) with 1 Medium Orange

142  calories, 4.2  g fat (3 g saturated fat, 0 g trans fat),220  mg sodium,16  g carbohydrates, 3.1 g fiber, 9  g protein

Sweet and salty, this combination will help satisfy both afternoon cravings. The natural fats and proteins in the cheese will help keep you feeling full and the orange hits sweet cravings where it counts! Better yet, the orange won’t spike your blood sugar (due to it’s high water and fiber content) and leave you craving more sugar like the unhealthy sweet options!

1.5 Cups Whole Strawberries with 6 Ounces 0% Plain Greek Yogurt (1-2 Tsp cinnamon sprinkled in yogurt)

228  calories, 16 g fat (1 g saturated fat, 0 g trans fat), 67 mg sodium, 23.6 g carbohydrates, 4.3 g fiber, 19.4 g protein

A healthy fruit parfait in the afternoon is just the trick- HINT: Prepare this ahead of time! At the beginning of the week slice your strawberries and assemble little containers for each day of the week. Healthy snacks can be grab and go!

1 Boiled Egg With 15 Grapes

128  calories, 5 g fat (1.6 g saturated fat, 0 g trans fat), 63 mg sodium, 14 g carbohydrates, 1 g fiber, 7 g protein

Hardboiled eggs are often a concern for patients with high cholesterol, but have no fear. The British Journal of Medicine published a meta-review of 17 egg research studies and found that eating up to one egg per day had little to no effect on serum cholesterol levels. The real culprits?Our normal items that we pair with eggs- buttered toast, sausage, and bacon. So leave these out and keep an egg in. They’re rich in protein, lutein, zeaxanthin (antioxidants), and choline.

 

Additional Snack Ideas

• ½ cup Celery (~1 large celery stalk) filled with 1-2Tbsp nut butter like almond butter
• 1 medium apple with 1-2Tbsp nut butter
• 12 baby carrots with ¼ cup hummus (can add fresh bell pepper slices, tomatoes, broccoli, or snap peas)
• ¾ cup cottage cheese with ½ medium cantaloupe
• 6 ounces plain/unsweetened Greek yogurt with 1.5 cup of strawberries or 1 cup blueberries
• 1 cup Kashi 7 Whole Grain Puffs cereal with 1 cup blueberries and 8 ounces of plain/unsweetened almond milk
• 2 whole grain rye crackers with ¼ cup hummus and bell pepper slices
• 4 ounces unsweetened/plain soy yogurt with 2 cups watermelon
• Smoothie: 8 ounces unsweetened/plain almond milk, 1.5 cups frozen strawberries, 1 Tbs nut butter (can add in a scoop of protein powder as well)
• ¾ cup bean soup
• 7-8 walnut or pecan halves with 1 medium apple
• ½ medium sweet potato with 3 Tbsp grated coconut and 1.5 tsp Earth Balance Spread
• 2 whole grain rye crackers with sugar free salsa (1/2 cup)
• Celery sticks with a line of peanut butter or almond butter and unsweetened raisins drizzled over the sticks
• 1 slice bread (whole grain or 100% rye) with ¼ cup hummus and ½ cup sliced tomatoes and cucumbers
• 1 whole grapefruit sprinkled with ½ tsp coconut sugar and 15 whole hazelnuts
• ¾ cup cooked oatmeal with 1 cup blueberries and cinnamon sprinkled on top
• 1 large low-carb tortilla spread with ¼ cup hummus and topped with 3 ounces of grilled chicken (shredded), vegetables can be added
• This is a more substantial snack or small meal idea
• 1 cup unsweetened almond milk with 1 scoop protein powder and 1 medium apple

Note: Sources of protein in snacks are commonly: Boiled eggs, nuts and nut butters, cottage cheese, Greek yogurt plain or with fruit and granola, protein bars, protein shakes, ¼ cup cups of raw or roasted nuts, lunch meat (organic/nitrate free) if possible either alone or with vegetables.