10 Ways to Have That Snack and Lose Weight
Tip 6: Get Your Whole Grain Snacks
The latest research suggests that people who eat whole grains
have the lowest incidence of diabetes. They appear to increase the efficiency
of insulin so that less is required to metabolize the sugar. (Lower levels of
circulating insulin are believed to help discourage weight gain.) Use snack
time as a time to work in some whole grains!
Tip 7: Eat Your Veggies
Cut up fresh, raw vegetables and serve them with a light ranch
dressing, or with peanut butter, reduced fat cheese, or cottage cheese. Look
past the basic salad greens and baby carrots and try jicama sticks (a
refreshing, crispy white root), zucchini coins, bell pepper rings, or lightly
cooked and chilled snow pea pods or green beans.
Tip 8: Try Trail Mix
The dried fruits in trail mix give you some fiber and
carbohydrate calories, but the nuts help round the snack off with protein, fat,
and some more fiber. (Tip: Stay away from those that include ingredients such
as sesame sticks or dried banana chips that may contain trans-containing
hydrogenated oils. If you choose a trail mix with chocolate chips or M&Ms,
just make sure there is just a sprinkling).
Tip 9: Don't Shovel Down Your Snack
Snacks need to be eaten slowly, too, just like meals. Don't
forget that it takes 20 minutes for your brain to get the message that you are
full. Give that message time to work before you decide the snack didn't do the
trick. Make a point of enjoying a flavored mineral water (the unsweetened,
no-calorie kind) at the same time. This will help you eat the snack slower,
Tip 10: Don't Make Your Snack a Meal
Snacks should be around 150-200 calories -- just enough energy
to tide you over until your next meal but not so much that it contributes as
many calories as a meal.
Try half of a whole-wheat bagel toasted with a slice of reduced
fat cheddar instead of the whole bagel (160 calories vs. 300). Or try a cup of
minestrone soup instead of a big bowl for a snack (150 calories vs. 300)
Be sure to join me on my Snack Attack message
board. Every week, we have a new set of snack attack ideas for you, with
such fun titles as Microwave Snack Mondays, Wacky Snack Wednesdays, and my
favorite -- Sinful Snack Saturday!