 Healthy Snacks for Your Diet |  |
 |
By Elizabeth Heubeck, MA
WebMD Feature
Reviewed by Charlotte E. Grayson Have you ever popped open a bag of greasy potato chips to grab just a handful when, before you know it, you're licking the last remaining crumbs from your fingertips and wondering where they all went? If this scenario sounds familiar to you, take heart: You're not alone. Three quarters of all adults indulge in at least one snack daily.
Snacking in and of itself is not a bad thing, says Kathleen Zelman, MPH, RD/LD, director of nutrition for the WebMD Weight Loss Clinic. "Snacks can become a vital piece of fitting in a sufficient amount of calories and nutrients." It's the way we snack that can become problematic to our health, she explains.
So how can you make snacking a nutritious part of your daily diet rather than a series of pig-outs on empty calories? By following these seven "snacking smart" strategies. Zelman swears by them.
| | Just how often did you snack today, and on what? Chances are, you can't recall every stray snack item you've eaten since you woke up. Maybe you'd rather not be reminded. But you need to confront a bad habit before you can change it. And when you write down every time you pop a snack in your mouth, it forces you to acknowledge what you're eating. Then you can evaluate your snacking habits objectively. |
| | Maybe you had to work through lunch again, or the commute home took twice as long as usual. Whatever the case, you walk in your front door at the end of the day ravenous, and dinner won't be ready for another hour. What do you do? Well, that depends. If you've planned ahead, keeping nutritious snacks in your office, car, and refrigerator at home, you can effectively curb your appetite between meals. For quick pick-me-ups, store dehydrated soups and dried fruits in your office desk and pre-chopped veggie slices in your refrigerator. Or try a cold glass of tomato juice; it's packed with nutrients and flavor, and the fiber fills up your stomach. |
| | For many of us, snacking is sheer habit. Whether it's eating a bowl of ice cream before bedtime or sitting down to a favorite sitcom with a bag of chips, how we snack often has a long history -- it may even date back to our childhood. Hard as it is to change our ways, it's never too late. If your snacking is linked to a sedentary activity like watching TV, it might be best to give up both simultaneously. Try a nightly stroll instead. You'll feel better, and the rewards will last far longer. |
 | Indulge your sensations with healthy substitutes. |  |
 | |  |
| | Do you crave a snack that packs a powerful crunch? Allow carrots or other crisp vegetables to satisfy this need. Love the cool, creamy sensation of ice cream on your tongue? How about replacing it with a frozen fruit bar or "skinny" fudgesicle? With a few healthy substitutions, you can continue to snack with satisfaction. |
| | Need a boost with some staying power? Have a protein-filled snack, and you'll be sure to feel full longer. Nuts are a good option. Although high in fat, nuts are chock full of the healthy fat our bodies need. If you're concerned about your fat intake, choose low-fat dairy products, like reduced-fat cheese or yogurt. |
 | Try single-serving, prepackaged snacks. | |
 | | |
| | For some, smart snacking is all in the packaging. A variety of healthy snacks now come packaged in convenient, single-serving portions -- perfect for health-conscious snackers on the go. Granola bars, yogurt smoothies you can drink, bite-sized chunks of cheese, and chopped up vegetables are just some of the choices available. But when it comes to prepackaged snacks like granola bars that claim to be healthy, read the label carefully. Some are loaded with fat. |
| | Let's face it: From time to time, we all have overwhelming cravings. And it's OK to satisfy them -- within reason. You don't need a brick-sized Hershey bar to satisfy a craving for chocolate. Instead, reach for a prepackaged, bite-size bar. Nor do you need to yield to your cravings every time they hit. Instead, try giving in to them only on occasion. They will feel like more of a special treat that way. So go ahead and snack. Just make sure you plan ahead carefully, and choose wisely. |
| More Diet Dilemmas: 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Back to Diet Dilemmas Main Page |
Published June 30, 2004.
SOURCES: Kathleen Zelman, MPH, RD/LD, director of nutrition, WebMD Weight Loss Clinic. |
WebMD does not provide medical advice, diagnosis or treatment. See additional information.
Print This Page
Email a Friend
