Smart Snack­ing

Focus of SWFL - - News - 34 FO­CUS of SWFL 2014

Snacks are a common as­pect of most Americans’ daily di­ets. Although you may feel like steal­ing nib­bles be­tween meals is a guilt-wor­thy of­fense, mak­ing smart snack­ing choices can ac­tu­ally con­trib­ute to a healthy eat­ing plan. Ac­cord­ing to a re­cent survey con­ducted by ORC In­ter­na­tional, snack­ing is as Amer­i­can as ap­ple pie. Nearly all Americans ( 98 per­cent) have snacked at least once in the last two weeks, and the majority con­sumes one to two snacks ev­ery day. You may be sur­prised to learn that th­ese habits are ac­tu­ally sup­ported by lead­ing health ex­perts. Ac­cord­ing to staff at The Mayo Clinic, most well- planned di­ets al­low for snacks be­tween meals to help fight hunger. Nu­mer­ous other ex­perts ad­vo­cate snacks as a way to man­age food in­take through­out the day, which keeps your metabolism run­ning strong and helps you avoid over- eat­ing at any one meal. If you’re like the majority of par­tic­i­pants in the re­cent snack­ing survey, calo­ries, porta­bil­ity and nu­tri­tional con­tent, such as pro­tein and fiber, are top con­sid­er­a­tions when choos­ing a snack. Mod­er­a­tion and bal­ance are also im­por­tant to suc­cess­ful snack­ing. To be sure you’re never caught with­out a smart snack­ing op­tion, con­sider th­ese snack­ing sur­vival tips: • Look for snacks that com­bine food groups for an ex­tra nu­tri­tion punch. For ex­am­ple, pair a low- fat dairy prod­uct, such as yo­gurt or cot­tage cheese, with fresh fruit for a tasty and sat­is­fy­ing treat. • Don’t sacrifice calo­ries for con­ve­nience. Many on- the- go bars are loaded with sugar and lack over­all nu­tri­tion, but there are smart al­ter­na­tives. Baked with pieces of real fruit and non­genet­i­cally mod­i­fied ground whole soy­beans, SOYJOY® is an all- nat­u­ral, cer­ti­fied gluten- free snack bar avail­able in seven de­li­cious fla­vors. Each bar of­fers the per­fect com­bi­na­tion of car­bo­hy­drates, plant- based pro­tein and fiber for only 130- 140 calo­ries. • When you need a lit­tle more to fill you up, opt for high- fiber and high-wa­ter foods. Th­ese op­tions let you eat more vol­ume with­out load­ing up the calo­ries. Fruits and vegetables, whole grains and nuts are all good choices when you’re feel­ing ex­tra hun­gry. Try 1/2 cup shelled edamame for a con­ve­nient, high-fiber snack. • Keep quick, low- calo­rie snacks on hand. A large ap­ple, three and a half cups of pop­corn or a large hand­ful of al­monds ( about 23) are all un­der 150 calo­ries. The key is do­ing the math and mea­sur­ing ahead of time so you’re not tempted to make a less healthy choice when you’re crunched for time and hunger strikes. • Man­age your sweet tooth with bet­ter- for-you snack op­tions. Ev­ery diet has room for in­dul­gences once in a while, but save those for spe­cial oc­ca­sions. When you’re crav­ing some­thing sweet, fruit can of­ten ap­pease your taste buds. Reach for frozen ba­nanas, grapes or even a baked ap­ple sprin­kled with cin­na­mon.


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