Feed Your Head: Cravings Quenchers
Fruit smoothies, nachos, frozen yogurt, and other snacks make great healthy -- and tasty -- treats.
Junk food has given snacking a bad name.
"Snacking in itself isn't a bad thing," says Elaine Magee, PhD, RD,
author of numerous nutrition books, including Someone's in the Kitchen With
Mommy and The Good News Eating Plan for Type II Diabetes.
Magee firmly believes in eating several small meals during the day --
"and that includes quality, healthy snacks," she tells WebMD.
Her philosophy: Eat when you're hungry, stop when you're comfortable.
"There's a difference between stuffed and comfortable," she says.
"If you truly follow that concept, you should be hungry every two or three
Here's Magee's list of favorite healthy snacks -- plus the "bad
guys" -- taken from another of her books, Fight Fat and Win: Light Meals
Popcorn. The fat in those microwave brands is the only negative here.
Look for the healthier versions -- 98% fat-free. If you opt for plain popcorn,
it's OK to drizzle a little margarine (one with no trans-fats) or butter.
"It's better than full-fat brands, where you can't control the fat they
add," says Magee.
Fruit and fruit smoothies. "Awesome, awesome healthy snack
choice," she says. "For a complete, sustainable snack, make a fruit
smoothie -- the dairy will sustain you."
Ice cream. Get real. You know ice cream isn't an everyday snack.
"But there are good choices in ice-creamland," says Magee. Breyer's
Light Vanilla is one of the best-tasting vanillas. Also, Smart Ones fudge bars
are "really delicious -- they hit your chocolate and ice cream craving,
plus they have four grams soluble fiber, 80 calories, hardly any fat, and very
Cookies. Hmmm..."that's a toughie, because there's no way to get
around it -- if they're fat-free, the cookies aren't so great, and you end up
eating more," she tells WebMD. "Cookies are something you should enjoy,
but not as a regular snack."
Cheese and crackers. Only if you pick a reduced-fat cheese that
tastes good, like Kraft 2% and Jarlsberg Light, she advises. Lower fat means
more protein, she adds. Crackers should be whole grain, low-fat, for this to be
a healthy snack. The more fat in the cracker, the more trans-fat it will
Cereals. Choose high-fiber, low-sugar cereals like oatmeal.
Yogurt/frozen yogurt. "We don't drink milk at my house, so yogurt
is one of our calcium sources," she says. Yogurt doesn't need sugar to
taste good. Buy plain yogurt and add something to it, like low-fat granola and
fruit, for a truly healthy snack.
Candy bars. If you opt for mini-sized -- not supersized -- candy is
OK. "Almost every day, I have a little bit of chocolate," says Magee.
"If you deprive yourself, you'll end up compulsively overeating."
Popsicles/frozen fruit bars. Fine snack. "There are some
excellent, 100% fruit-juice choices out there."