Tips to Smarter Snacking

Are you a between-meal eater?

Many of us are but are eating the wrong things… The fact is that should be eating between meals. If you only eating 3 meals a day; you aren’t keeping your metabolism going at its optimal rate. However, that doesn’t mean you have to visit the vending machine all day. There are smarter ways to snack throughout the day where you can lower your calories and still fill the hunger gap.

Roberta Larson Duyff, MS, RD, author of the American Dietetic Association’s Complete Food and Nutrition Guide, goes over some common snacking times and makes a few smart suggestions on what healthier items we can replace those “filler” foods with.

When you need a wake-up or need a quick energy jolt: Of course, Shakeology is recommend, but you can also eat a small breakfast of carbs and protein (beans, eggs, oatmeal) or have an AM snack of proteins like peanuts or cottage cheese.

Before leaving the office for a meeting: A Quest Bar, quick piece of fruit or chunk of good cheese is a great option if you don’t know when lunch is coming.

Before working out: You might want pump up with a small piece of fruit and a big glass of water and your pre-workout supplement, unless it is cardio routine, then you may want to only have half a piece of fruit and only a small glass of water.

After school or work: Perhaps a handful of nuts such as almonds or cashews or even a small sandwich (peanut butter on whole wheat) and a glass of water will work, otherwise, people who eat all the way until dinner, a cookie, a cracker, a soda, and are never satisfied. If you are cutting calories have some cut-up veggies or a rice cake with peanut butter or cheese.

Before a party or social gathering: Some baby carrots or celery are a good choice to take the edge off. Drink water, try to avoid the alcohol when you can.

Here is a list of some other snack that I would recommend and I lean on during the week.

Almonds/Cashews/Sun Flower Seeds – no more than you can hold in your hand and still close your fist.
Baby Carrots – 10-12
Apples – 1 medium
Turkey Jerky – 3-4 oz
Protein Bar
Natural peanut butter sandwich on whole wheat
Can of Tuna ( in water )
Oreos – KIDDING…

Snacking not only helps ease those nasty hunger pains, but it relaxes and softens stress. Snacking should not be used to escape boredom. Find the smart snacks that fit both your individual needs and the occasion at hand.

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