Snack Smart to Fuel You and Your Day!

A good friend of mine recently came to me for some advice on whether she should incorporate snacks into her day to keep her energy level up, and to combat feeling weak and lethargic from waiting too long to eat in between meals. She also wanted to know some suggestions for healthy snacks. As I shared with my friend and emphasize with clients: healthy snacking is super important and there are lots of supportive choices to keep your energy level high that are quick and easy!

Eating snacks between meals keeps our blood sugar steady throughout the day, our energy level up, and helps us from overindulging later because we’re so hungry that when we finally do sit down to eat our eyes are bigger than the table – which can lead to not only overeating but eating unsupportive foods too!

While I am a firm believer in snacks, I am not just promoting snacking on anything that crosses your path… We need to be mindful of what we snack on as well as how much. The portion size we choose and the ingredients are important to assure we are giving our body the right kind of fuel to keep energy up while not adding excessive calories to our diet which can hurt our waistline.

To keep energy levels up — and to avoid weight gain — look for foods that contain complex carbohydrates like whole-grain breads and cereals and then combine them with protein-rich snacks like peanut butter, low-fat yogurt, or cheese. Stay away from foods with lots of simple carbohydrates (sugars) like candy bars or soda which provide empty calories with a temporary boost that will ultimately lead to an energy crash.

Here are some snack suggestions that I find healthy and delicious, not too calorically dense, and serve their purpose – to provide supportive fuel for the body:

• Sliced apples or carrots with a tablespoon of natural peanut butter (natural is a better choice because it is lower in sugar and contains no hydrogenated oils - I like Smuckers and Naturally More)
• Almonds (Blue Diamond makes deliciously flavored almonds that are low in sugar- Vanilla Bean and Cinnamon Sugar are my favorites!)
• 1 package of instant oatmeal (try plain and flavoring it yourself with some fruit, honey or cinnamon)
• Low fat yogurt (try low fat or nonfat plain Greek yogurt – it’s lower in sugar and you can flavor it with honey or fruit) I also like Dannon All Natural which is higher in sugar, but sweetened with real fruit)
• Low fat cheese with some whole wheat crackers
• Nature Valley Granola Bars (I eat these occasionally because they're convenient- a little high in sugar but made with all natural ingredients and have a nice amount of protein)
• Trail Mix ( Planters makes a good packaged mix or try making your own)
• A cup of soy or skim milk, and if you're a coffee drinker...try a nonfat or soy latte for a mid-morning or afternoon energy boost

As with anything, moderation is the key to snacking smart. Those who eat regular meals and healthy snacks are less likely to overeat and gain weight than those who skip meals or go longer periods of time without eating -then to only binge on unhealthy food later. So snack smart to fuel your body and mind for a great day :-)