[blindweightwatcher] fw Healthy choices give a shot of energy and boost weight-loss, too
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Thu, 15 Jan 2009 05:59:08 -0600
Healthy choices give a shot of energy and boost weight-loss, too
Carolyn O'Neil / Cox News Service
Snacks, by definition, are eaten in between meals to help curb hunger or give
you a boost of needed energy.
They can be part of a daily nutrition plan to get all of the nutrients you need
to be healthy. They also can derail diet plans if a bite of this and sip
of that puts you over your limit. So as you pop into convenience stores while
you're out and about or linger longingly near the candy display at the
supermarket
checkout counter, think before you succumb to a snack attack.
When snacks are good
Snacks are not only a welcome part of a weight-management plan, they can be
allies in the battle. You should plan on no more than 200 calories per snack.
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The fiber, fluid and lean protein in small portions of foods chosen as snacks
can keep your blood sugar on an even keel to curb hunger pangs and boost energy
levels to help you get the physical activity you need.
Healthy snacks include combinations of fruit (fresh, frozen, canned in juice),
vegetables (fresh, cooked, in juice form) ,whole grains (breads, crackers,
tortillas or cereals), low-fat or nonfat dairy products (glass of milk, carton
of yogurt, serving of cottage cheese, slices of cheese, frozen nonfat milk
desserts), nuts (a handful, not a canful), legumes (black bean dip, hummus
spread) and lean protein (hard-boiled egg, roast beef, turkey, smoked salmon).
When they aren't good
Some folks chomp on snacks because they're bored, not hungry, and that, of
course, is not a good thing, especially if you're trying to limit calories for
weight management. Salty snacks can put daily sodium intake over the limit.
Fried snacks can put you over your daily fat and calorie limit. Sweet snacks
can spike blood-sugar levels that come crashing down too fast, causing an
energy crash, too.
Any snack that puts you above and beyond your calorie level for the day is
overkill nutritionally, and you'll see the results on the bathroom scale as the
numbers go in the wrong direction. Just because that fried chicken-finger
choice at a fast-food place is called a "snack pack" doesn't mean it's the right
snack for you.
Read on for some more situation-specific snacking tips.
Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating
Healthy and Being Fabulous!" E-mail her at
carolyn@xxxxxxxxxxxxxxxxx
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. snacks
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Snacks should be considered mini-meals with a mix of nutrients that includes
whole-grain or high-fiber foods and some lean protein. Here are some healthy
grab-and-go snack ideas:
. Small oatmeal raisin cookie with a small carton of fat-free or 1 percent
milk.
. A few pieces of dried fruit such as prunes, apricots or raisins with a small
carton of low-fat yogurt.
. A couple of packaged cheese sticks (colby, cheddar, reduced-fat if available)
with whole-grain crackers.
. Fresh apple slices or celery sticks with peanut butter.
. Make-your-own lettuce wraps with a slice of turkey or leftover chicken tucked
in a romaine lettuce leaf.
. Hard-boiled egg with a couple of carrot sticks.
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Kid-friendly snacks
Children need snacks. Depending on the age, they just seem to do better with
smaller meals spread throughout the day. So, again, think of snacks as mini
meals and great opportunities to deliver needed nutrients. Junk foods are often
defined as foods that don't deliver any nutrients, just fat, sugar and
calories. So since tiny tummies have room for only so much food, why fill them
up with junk food's empty calories?
There's nothing wrong with cookies, crackers, chips, nutty snacks and even the
occasional candy. But choose versions that sneak in needed nutrients such
as oatmeal raisin cookies (fiber) and whole-grain pita chips or other crackers
(fiber and whole-grain nutrients). Dipping fruit into chocolate sauce
(strawberries,
chunks of pineapple or banana) is preferred over chocolate bars. Also, some
fast-food places offer cut-up fruit to go. It's a treat that delivers vitamins,
minerals and phyto nutrients (plant nutrients) that help children's bodies and
minds develop.
Need snacks in the car?
Snacks can be a great opportunity to sneak in the needed number of servings of
fruits and vegetables per day. A bunch of grapes and a handful of nuts make
a great snack while driving on a long car trip or during an unexpectedly long
commute home. The fruit is not only a source of vitamins, minerals and fiber,
but it also contains fluids to help keep you hydrated.
Another option: Easy-to-peel-and-eat Clementine oranges are in season right now
and are the perfect size for kids. Or how about slightly sweet-tasting
grape tomatoes (just like fresh grapes, cut these in half for kids age 3 and
younger to prevent choking)? Maybe fresh carrot chips are your thing. Offer
with low-fat ranch dressing or hummus (chickpea spread) as a super after-school
snack that serves up many nutrients.
Beverages as snacks
Yes, beverages count! In fact, staying hydrated is vital to support good health
for your body and mind. Even if you're mildly dehydrated, you can feel lethargic
and irritable, and it can diminish mental focus. The best liquid snacks deliver
plenty of water whether they're in the form of plain water, flavored waters,
nonfat milk, unsweetened iced tea or 100 percent fruit or vegetable juices. But
when liquids contain calories, remember the liquid portion of portion control.
A glass of fruit juice should be 6 ounces (which counts as a fruit serving) not
an 18-ounce tumbler. And, of course, that 36-ounce Big Gulp cola can add
up to a lot of unneeded excess sugar and calories.
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